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What foods to eat during Pregnancy ?

The NHS provides comprehensive guidelines on what to eat during pregnancy. A healthy diet is essential for the growth and development of the baby. It is recommended to eat a variety of different foods every day to get the right balance of nutrients that you and your baby need. You do not need to go on a special diet, but it’s important to eat a variety of different foods every day to get the right balance of nutrients that you and your baby need. It’s best to get vitamins and minerals from the foods you eat, but when you’re pregnant, you need to take a folic acid supplement as well, to make sure you get everything you need 1.

Here are some general guidelines for a healthy diet during pregnancy:

  • Fruits and vegetables: Eat plenty of fruits and vegetables because these provide vitamins and minerals, as well as fiber, which helps digestion and can help prevent constipation. Eat at least 5 portions of a variety of fruit and vegetables every day – these can include fresh, frozen, canned, dried or juiced. Always wash fresh fruit and vegetables carefully 12.

  • Starchy foods (carbohydrates): Starchy foods are an important source of energy, some vitamins, and fiber, and help you feel full without containing too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, yams, and cornmeal. If you are having chips, go for oven chips lower in fat and salt. These foods should make up just over a third of the food you eat. Instead of refined starchy (white) food, choose wholegrain or higher-fiber options such as wholewheat pasta, brown rice or simply leaving the skins on potatoes 12.

  • Protein: Eat some protein-rich foods every day. Sources of protein include beans pulses fish eggs meat (but avoid liver) poultry nuts Choose lean meat, remove the skin from poultry, and try not to add extra fat or oil when cooking meat. Read more about eating meat in a healthy way. Make sure poultry, burgers, sausages and whole cuts of meat such as lamb, beef and pork are cooked very thoroughly until steaming all the way through. Check that there is no pink meat, and that juices have no pink or red in them 1.

  • Healthy snacks: If you get hungry between meals, try not to eat snacks that are high in fat and/or sugar such as sweets biscuits crisps or chocolate. Instead choose something healthier such as small sandwiches or pitta bread with grated cheese lean ham mashed tuna salmon or sardines with salad 1.

Please note that there are certain foods that should be avoided during pregnancy 12. It’s best to consult your doctor if you have any concerns about your diet during pregnancy.

Follow this link for tha lastest NHS advice on foods to avoid:


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