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The Secret to Successful and Healthy Weight Gain during Pregnancy

TOP TIPS FOR THE BEST PREGNANCY DIET When following a pregnancy diet it is important to try to eat a wide range of foods. The best diet for pregnant women includes: Fresh fruit and vegetables. Aim for at least five portions a day. Dairy products rich in calcium such as cheese, milk and yogurt. Carbohydrates such as wholegrain bread, pasta, brown rice and potatoes. Foods rich in protein are equally important in a pregnancy diet. These include lean meat and chicken, fish, eggs and pulses (beans and lentils). These are also good sources of iron. Fibre - this helps prevent constipation and is found in wholegrain bread, pasta, rice, pulses and fruit and vegetables. Not following a high fibre diet during pregnancy will not only leave you feeling bloated and sluggish, but eating the wrong kind of foods is what will be left on your body as fat once the baby is born. This will be hard to lose! Eating the right kind of foods will keep your sugar levels stable, energy levels up and generally feeling more comfortable throughout the day. Being 20 pounds heavier and wider is hard enough as it is, let alone feeling bloated too! It is important to avoid excessive weight gain during pregnancy by cutting down down on fatty foods such as cakes and biscuits, hot dogs and french fries. When you are pregnant everything you eat your baby is eating too. Would you really want them eating all this junk food? If you find yourself hungry throughout the day, the ideal pregnancy diet does allow healthy snacks. It is important not to go hungry when pregnant. If you’re hungry, your baby probably is too! Enjoy currant buns without icing; sandwiches or pitta bread; lean ham or chicken; low-fat yogurts; cottage cheese; vegetable soups and fruit. Vitamins & Minerals - the ideal pregnancy diet involves taking supplements of certain vitamins and avoiding others: Folic Acid is essential to maintain a healthy pregnancy and is included in the best pregnancy diets. You should take a daily 400 micrograms (mcg) folic acid supplement from the time you stop using contraception until the 12th week of pregnancy. You should also eat foods containing folate - the natural form of folic acid - such as green vegetables (especially broccoli) breakfast cereals and brown rice. p.1 of 2

Pregnant women can become deficient in iron, so it is important to eat foods rich in iron. Vitamin C helps your body to absorb iron so keep eating those oranges! Tea and coffee can make it harder for our bodies to absorb iron, so cutting down could help to improve iron levels. Good sources of iron include: • red meat • bread • breakfast cereals fortified with iron • green vegetables such as spinach and broccoli • pulses Although liver contains a lot of iron, you should avoid eating it while you’re pregnant as it contains vitamin A which can be harmful to your baby. This also includes pate which is usually made from pork liver. If taking a multi-vitamin supplement make sure it doesn’t contain vitamin A. Vitamin D - You should take supplements containing 10mcg of vitamin D each day. We get most of our vitamin D from summer sunlight, which if your pregnant during the winter is not helpful in most locations (unless you’re lucky enough to live in a tropical area!) Weight gain during pregnancy varies and depends on your weight before you became pregnant. On average women put on around 20 to 30 pounds throughout their pregnancy. If you gain too much weight your health can be affected. But equally, it is important that you don’t try crash diets to lose weight during pregnancy. If you are concerned about your weight gain during pregnancy or have questions such as: how much weight “should” I gain? Am I gaining weight too fast? What exercises are safe for pregnancy? Which foods should I eat? How can I speed up my weight loss after giving birth? Please go to for more information. Article Source:

The Secret to Successful and Healthy Weight Gain during Pregnancy

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Top Tips for the Best Pregnancy Diet