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If you are planning a pregnancy, good diet and a healthy lifestyle will help your During pregnancy you need extra energy and nutrients. You do not need to eat.
6 Quick Ways to Boost Energy By contrast, when you eat low-fiber grains, your blood sugar spikes, then drops a short time Your Pre- Pregnancy Checklist.
A healthy diet is an important part of a healthy lifestyle at any time, but is especially vital if you're pregnant or planning a pregnancy. Eating healthily during pregnancy will help your baby to develop and grow. You can read through this article, or go directly to the sections you want by clicking these links: Fruit and vegetables Starchy foods (carbohydrates) Protein Dairy Foods that are high in sugar or fat Healthy snacks Preparing food safely Healthy Start vouchers You don’t 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 some supplements as well, to make sure you get everything you need. Read more about vitamins and supplements in pregnancy . There are also certain foods that should be avoided in pregnancy . You will probably find that you are hungrier than usual, but you don't need to "eat for two" – even if you are expecting twins or triplets. Have a healthy breakfast every day, because this can help you to avoid snacking on foods that are high in fat and sugar. Eating healthily often means just changing the amounts of different foods you eat so that your diet is varied, rather than cutting out all your favourites. You can use the eatwell plate to get the balance of your diet right. The eatwell plate shows you how much to eat from each food group. You will need to be careful with your diet if you develop gestational diabetes – your doctor or midwife will advise you. Starchy foods (carbohydrates) in pregnancy Starchy foods are an important source of energy, vitamins and fibre, and are satisfying without containing too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, sweet potatoes, yams and cornmeal. These foods should be the main part of every meal. Choose wholemeal instead of processed (white) varieties, or potatoes with their skins on, when you can as they contain more fibre. Protein in pregnancy Eat some protein foods every day. Sources of protein include: 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 eggs, poultry, burgers, sausages and whole cuts of meat such as lamb, beef and pork are cooked all the way through. Check that there is no pink meat, and that juices have no pink or red in them. Try to eat two portions of fish a week, one of which should be oily fish such as salmon, sardines or mackerel. Find out about the health benefits of fish and shellfish. There are some types of fish you should avoid in pregnancy. For more information, see Foods to avoid in pregnancy . Dairy in pregnancy Dairy foods such as milk, cheese, fromage frais and yoghurt are important in pregnancy, because they contain calcium and other nutrients that your baby needs. Choose low-fat varieties wherever possible, such as semi-skimmed or skimmed milk, low-fat lower-sugar yoghurt and reduced-fat hard cheese. Aim for two to three portions a day. For more information, read about the nutritional benefits of milk and dairy foods . There are some cheeses you should avoid in pregnancy. To find out which ones, see Foods to avoid in pregnancy . Foods that are high in fat, sugar or both This includes: You also need to make sure that some foods, such as eggs, poultry, burgers, sausages and whole cuts of meat like lamb, beef and pork are cooked very thoroughly. For tips, read Foods to avoid in pregnancy . Healthy Start vouchers for pregnant women The Healthy Start scheme provides vouchers to pregnant women and families who qualify. The vouchers can be used to buy milk and plain fresh and frozen vegetables at local shops. You'll also get coupons that can be exchanged for free vitamins locally. You qualify for Healthy Start if you’re at least 10 weeks pregnant or have a child under four years old, and you or your family get:
Delicious and healthy recipes to make during pregnancy (and beyond!). Get more pregnancy nutrition advice at The Bump. These peanut-butter-chocolate- chip energy bars are the ultimate yummy snack to take with you everywhere. You' re.
The first phase focuses on giving the body a spring clean and the second phase focuses on rebuilding energy stores. Each phase has meal plans and daily.