Healthy Eating Check-List For Expectant Mums

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Article Summary

When you're eating for two, the emphasis is on eating well rather than eating much more than normal. Concentrate on getting the right nutrients and fill up on lots of healthy fruit and vegetables. FOOD TALK

Eating twice as well, and safety reminders for second-time mums.

EATING FOR TWO does not mean eating twice as much

Generally speaking, you only need an extra 200 to 300 calories per day to cover the needs of your growing foetus. For all pregnant women it is the quality not the quantity of food that really matters. This is particularly poignant now that you are surrounded by snack foods and children’s meals.
Many mothers report gaining more weight in subsequent pregnancies and find that it takes longer to lose the extra pounds after the birth of their second or third children.
This is normal, as ours bodies grow less adaptable with age. This is not to suggest that you should in any way diet or watch your weight, but it’s worth paying particular attention to the food you consume between meals.
Also read ‘Rice, fish, beans and meat http://pampers.ph/en_PH/content.do?type=101&contentId=12104

QUICK REMINDERS

Here is a quick reminder of do’s and don’ts. Why not print them out and stick them on the fridge?

Must haves

- Starchy foods: eat at least 6 portions of energy-rich carbohydrates per day (e.g. cereals, rice, pasta, potatoes and wholemeal bread).

- Fruit and vegetables: eat at least 2 to 4 portions of fruit and 3 to 5 portions of vegetables daily.

- Protein-rich foods: eat at least 4 portions of lean meat, fish, pulses, eggs (well-cooked) or soya products per day.

- Dairy: eat at least 4 servings of pasteurized dairy products daily (milk, fromage frais, yoghurt or cheese - but not blue, mould-ripened ones).

- Drink at least 2 litres of fluids per day, preferably water.

Precautions

- Avoid high-fat foods and sweets as these have little nutritional value.

- Make sure ingredients are well cooked and meals are heated through thoroughly.

- Avoid raw eggs, fish, cold meats and unpasteurised dairy products.

- Cut out peanuts and peanut oil during your pregnancy and while you’re breastfeeding as these may increase the risk of your child developing nut allergies.

For additional tips on staying healthy during pregnancy, read (link, Eating for 2)

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Nutrition

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Health

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healthy meals