Eating healthy when you are expecting is important for both you and your little one. Energy needs are increased to support the growing fetus, the placenta and expanding maternal tissues, as well as the production of breast milk.
The Food Groups
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◆Fruit and vegetables
It is recommended that a woman eats six servings per day of fruit and vegetable of which at least four servings of vegetables and at least two servings of fruit. Because the nutrients provided by this food group includes; carbohydrates, dietary fibre as well as vitamins and minerals. ↗How to get it: •On the run: Keep fresh fruit in a food bowl ready for when you are in a rush. •Change it up: Make stir-fries and omelettes so you can include a variety of vegetables. •Add flavour: Grilling and roasting vegetables can increase the flavour, season with herbs and spices. •Think about left overs: Make extra at vegetables at dinner to add to lunch the next day. |
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◆Bread and cereals
It is also advised for pregnant women to eat six servings of bread and cereals a day.Because this provides a source of fibre, carbohydrates, dietary fibre, all B vitamins (except B12), vitamin E and some essential minerals including magnesium, calcium, iron, zinc and selenium. ↗How to get it: Some possible sources include;
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◆Milk and milk products
It is recommended for pregnant women to eat at least three servings per day. Because this food group provides protein, fats (higher proportion of saturated than poly- or monounsaturated fats especially in full-fat products). Vitamins B12, A D and riboflavin as well as the following minerals, calcium, phosphorus, zinc and iodine. ↗How to get it: Eat the following; •milk •cheese •yoghurt •calcium-fortified milk. |
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◆Protein
It is recommended to get two servings per day. Because this is a major source of protein, fats, carbohydrates, vitamin B12, niacin and thiamin. Present in this food groups is also iron, zinc, magnesium, copper, potassium, phosphorus and selenium and iodine. ↗How to get it: •Lean Meat •Chicken •Seafood(Limit twice a week, due to the mercury and other contaminants found in fatty fish). •Eggs •Legumes •Nuts •Seeds •Tofu |
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◆Fluid
Aim for 2 Litters of water a day. When pregnant, your body needs more water to cope with the demands of your changing body. Water is essential for healthy blood cells and to keep your body hydrated. ↗How to get it: Keep in mind you can get your fluid intake from other fluids; •Tea •Coffee •Other beverages •Try to always have a drink with every meal Note: Women who are pregnant or planning to become pregnant should avoid drinking alcohol. |
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These are important too
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◆Ion
Advised for 30 mg of iron every day. Without enough iron, the body can't make enough red blood cells and the body's tissues and organs won't get the oxygen they need to function well ↗How to get it:
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◆Calcium
It is recommended to get 1000mg of calcium a day. This is because you want to prevent loss of calcium from your own bone. ↗How to get it: Have at least 3 serving of the following….
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◆Folate
400-800 micrograms of folic acid per day. For healthy development of babies in early pregnancy ↗How to get it: Take an 800 micrograms folic acid tablet daily for at least four weeks before and 12 weeks after conception, as well as consuming foods rich in folate and foods fortified with folic acid. Other food rich in folate includes • Cereal •Spinach •Peanuts |
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◆Iodine
Take 200 micrograms per day.Helps the body to grow and develop, especially the brain. ↗How to get it: Chose food high in iodine AND take aniodine tablet everyday
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