Pregnancy and Baby Tips

Pregnant Women contemplating

Eating a healthy diet during pregnancy and lactation is important for the wellbeing of you and your unborn child. But if you already have a good well balanced diet then you will only need to change a few things.

A woman’s body increases its need for minerals, water, vitamins and calories during pregnancy. Everyone is different and need different amounts of food to provide their dietary requirements during pregnancy.

Good Food Pregnancy Diet

Here is a guide that will give you an idea of the average amount you need from each food group while pregnant and during lactation. Only minimum servings are given and you must adjust the amounts to suit your required daily nutrient intake.

Milk and Foods High in Calcium.  3 to 5 serves (low fat):

•    cup of milk or yogurt
•    2 cups of cottage cheese
•    11/2  oz of cheese
•    cup of soy beverage
•    11/2 cups of ice cream
•    cup of calcium rich fruit juice

Protein Rich Foods.  2 to 3 serves (lean):

•    3 oz of cooked meat, fish or poultry
•    2 eggs
•    cups of cooked beans
•    4 tbsp of peanut butter

Breads and Grains. 6 or more serves (wholegrain):

•    1 slice of bread
•    1 small tortilla
•    1/2 a cup of cooked cereal
•    3/4 to 1 cup of cold cereal
•    1/2 cup of cooked pasta
•    1/3 cup of cooked rice
•    half an English muffin
•    half a small bagel

Fruit and Vegetables. 5 or more serves (fresh):

•    cup of raw fruit or vegetables
•    1/2 cup of cooked vegetables
•    medium piece of fresh fruit
•    cup of green salad
•    1/4 cup of dried fruit
•    1/2 cup of fruit juice

Fats and Oils. 2 to 3 serves. (unsaturated):

•    1/8 of an avocado
•    1 tsp of vegetable oil (olive or canola)
•    1 tsp of mayonnaise
•    6 almonds
•    20 peanuts
•    1 tbsp sunflower seeds

Keep your Fluid Intake Up

Pregnancy picture with baby shoes in foreground

Keep yourself well hydrated during pregnancy; drink plenty of water, at least 8 to 10 glasses a day. If it is hot you should drink even more water. Try to avoid drinking too much soft drink and fruit juices as they are high in sugar.

Add Fiber to your Diet

Eat foods that are rich in fiber to prevent constipation during pregnancy. Whole grains, fruits, beans and vegetables should be eaten a few times daily to give your body enough fiber.

Adding Vitamins and Minerals

During pregnancy your body needs a higher level of vitamins and minerals to help your baby grow. Be careful of the amount of vitamins and minerals you take as some may be harmful to your baby. Always get advice from your doctor before taking supplements. For example, too much Vitamin A can cause birth defects.

If you take good care of your diet during pregnancy, you are giving your child a great start in life. Please leave some comments below especially if you would like to read more information about pregnancy health specifically.

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