Healthy Eating

While you are pregnant it is very important that you have a healthy diet. Everything you eat and drink affects your baby, before and after it is born. You don't need a special diet, just a balanced one!

Foods are divided into five groups

balanced diet includes carbohydrates

Bread, rice, potatoes, pasta and other starchy food

These foods should make up the main part of every meal as they are full of energy and provide fibre and carbohydrates


Eat fruit and vegetables as a balanced diet

Fruit and vegetables

You should try to eat at least five portions of different fruit and vegetables a day as they are full of essential vitamins, minerals and fibre.


group of meat and fish

Meat, fish, eggs and beans

Try to eat these once or twice a day as they provide protein, which is needed for your baby to grow bones, muscles and organs. They are also a good source of iron.


Eat milk and dairy as a balanced diet

Milk and dairy foods

This includes cheese and yoghurt. You need this for calcium, which is vital for strong bones and healthy teeth. Try to eat these once a day.


Pile of fatty and sugary foods

Food and drinks with lots of sugar

These foods should only be eaten as a treat and are not essential to a healthy diet


But it is so hard to eat healthily...

Problem

Possible Solution


I don’t like vegetables

Try eating different kinds of fruit instead, you might find that there are some that you like that you haven’t tried before
Try chopping up vegetables very small and adding them to sauces or on the top of pizza - maybe you won’t even notice them!


Fruit and Veg is so expensive

Some fruit and veg get’s cheaper depending on the time of year and what’s in season.
Try buying frozen vegetables
Tinned fruit is usually cheaper - but try to go for fruit that is in its natural juice and not syrup


I don’t do the cooking at home

Tell the person who does the cooking what you need to eat while you are pregnant.
Offer to help with the cooking


I don’t know how to cook

Don’t be scared of cooking- you don’t need to cook fancy meals, just experiment


I keep running out of money

Try putting some money in an envelope and write “Food for me and my baby” on it
Look out for special offers


I live in sheltered accommodation and the kitchen is disgusting

Try to make the best of it and keep a small area and cupboard clean for you


I only have a microwave and a kettle

You can use a microwave to cook meals, not just ready meals. It can even be faster than a conventional oven. Experiment!


I feel sick all the time

If you are suffering from morning sickness, try to eat small bits often. Listen to your body
Avoid food with high sugar and fat
Work out which foods and smells make you worse and try to avoid them

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