Nutrition Guide: Healthy Eating For Pregnant Women

Pregnant women need to eat a healthy diet that is high in nutrients and low in sugar, salt and saturated fats. Approximately 300 extra calories are needed each day, which should come from a balanced diet of protein, fruits, vegetables and whole grains. Sweets and fats should be kept to a minimum. Dairy foods such as milk, cheese, fromage frais and yoghurt are important in pregnancy because they contain calcium and other nutrients that you and your baby need.

Nutrients - Eat a healthy diet high in nutrients

Pregnant women need to eat a healthy diet that is high in nutrients and low in sugar, salt and saturated fats. Approximately 300 extra calories are needed each day to maintain a healthy pregnancy, and these should come from a balanced diet of protein, fruits, vegetables and whole grains.

To get the nutrients you need during pregnancy, you should choose a mix of healthy foods you enjoy from each food group, including:

• Whole fruits - like apples, berries, oranges, mango, and bananas
• Veggies - like broccoli, sweet potatoes, beets, okra, spinach, peppers, and jicama
• Whole grains - like brown rice, millet, oatmeal, bulgur, and whole-wheat bread
• Proteins - like lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu
• Low-fat or fat-free dairy - like milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages (soy milk) or soy yogurt

It is also important to get enough calcium, vitamin D, potassium, and fiber.

Sweets and fats should be kept to a minimum. Dairy foods such as milk, cheese, fromage frais and yoghurt are important in pregnancy because they contain calcium and other nutrients that you and your baby need. Choose low-fat varieties wherever possible, such as semi-skimmed, 1 percent fat or skimmed milk, low-fat and lower-sugar yoghurt and reduced-fat hard cheese.

Eggs that have not been produced under the Lion Code are considered less safe, and pregnant women are advised to avoid eating them raw or partially cooked, including in mousse, mayonnaise and soufflé. These eggs should be cooked until the white and the yolk are hard.

Calories - Around 300 extra calories daily

Pregnant women need approximately 300 extra calories each day to maintain a healthy pregnancy. These calories should come from a balanced diet of protein, fruits, vegetables and whole grains. Sweets and fats should be kept to a minimum.

A healthy, well-balanced diet can also help to reduce some pregnancy symptoms, such as nausea and constipation. Fluid intake is also an important part of pregnancy nutrition. You can take in enough fluids by drinking several glasses of water each day, in addition to the fluids in juices and soups.

When you're pregnant, you need more of certain nutrients — like protein, iron, folic acid, iodine, and choline. It’s also important to get enough calcium, vitamin D, potassium, and fiber. Making smart food choices can help you have a healthy pregnancy and a healthy baby.

To get the nutrients you need during pregnancy, follow a healthy eating routine. Choose a mix of healthy foods you enjoy from each food group, including:

• Whole fruits — like apples, berries, oranges, mango, and bananas
• Veggies — like broccoli, sweet potatoes, beets, okra, spinach, peppers, and jicama
• Whole grains — like brown rice, millet, oatmeal, bulgur, and whole-wheat bread
• Proteins — like lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu
• Low-fat or fat-free dairy — like milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages (soy milk) or soy yogurt

Food groups - Choose a mix of healthy foods

Pregnant women need to eat a healthy diet that is high in nutrients and low in sugar, salt and saturated fats. Sweets and fats should be kept to a minimum.

To get the nutrients you need during pregnancy, you should choose a mix of healthy foods you enjoy from each food group, including:

Whole fruits

Apples, berries, oranges, mango, and bananas

Veggies

Broccoli, sweet potatoes, beets, okra, spinach, peppers, and jicama

Whole grains

Brown rice, millet, oatmeal, bulgur, and whole-wheat bread

Proteins

Lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu

Low-fat or fat-free dairy

Milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages (soy milk) or soy yogurt

It is also important to drink several glasses of water each day, in addition to the fluids in juices and soups.

Avoid raw eggs - Cook eggs until the white and yolk are hard

Pregnant women should avoid raw eggs and cook them until the white and yolk are hard. This is because eggs that have not been produced under the Lion Code are considered less safe.

This is also because raw eggs can contain bacteria that can cause food poisoning. Cooking eggs until the white and yolk are hard helps to kill any harmful bacteria and reduce the risk of foodborne illness.

It is also important to cook eggs thoroughly to avoid any risk of salmonella. Salmonella is a type of bacteria that can cause food poisoning and can be found in raw or undercooked eggs.

In addition to avoiding raw eggs, pregnant women should also avoid eating partially cooked eggs, including in dishes like mousse, mayonnaise, and soufflé. These dishes often require eggs to be cooked until they are hard to ensure that they are safe to eat.

Pregnant women should also avoid eating eggs that are not produced under the Lion Code, as these eggs may not be as safe as those produced under the code. The Lion Code is a set of standards for egg production that ensures that eggs are safe to eat.

Dairy - Choose low-fat dairy products

Dairy products are important during pregnancy as they contain calcium and other nutrients that you and your baby need. Choose low-fat varieties wherever possible, such as semi-skimmed, 1 percent fat or skimmed milk, low-fat and lower-sugar yoghurt and reduced-fat hard cheese.

Dairy foods are important in pregnancy because they contain calcium and other nutrients that you and your baby need. Choose low-fat varieties wherever possible, such as semi-skimmed, 1 percent fat or skimmed milk, low-fat and lower-sugar yoghurt and reduced-fat hard cheese.

Dairy products are important during pregnancy as they contain calcium and other nutrients that you and your baby need. Choose low-fat varieties wherever possible, such as semi-skimmed, 1 percent fat or skimmed milk, low-fat and lower-sugar yoghurt and reduced-fat hard cheese.

Dairy products are important during pregnancy as they contain calcium and other nutrients that you and your baby need. Choose low-fat varieties wherever possible, such as semi-skimmed, 1 percent fat or skimmed milk, low-fat and lower-sugar yoghurt and reduced-fat hard cheese.

Dairy products are important during pregnancy as they contain calcium and other nutrients that you and your baby need. Choose low-fat varieties wherever possible, such as semi-skimmed, 1 percent fat or skimmed milk, low-fat and lower-sugar yoghurt and reduced-fat hard cheese.

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