Diet & Fitness 

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How to eat for two

Eating for two doesn't mean eating double. While it's unhealthy to eat too little during pregnancy, it's also unhealthy to overeat. An occasional binge goes with the emotional territory, but if you regularly indulge during pregnancy, you're likely to pay for your excesses during and after delivery. So, include foods in your diet that are nutritious as well as comforting. Also be sure to take a 400mg supplement of folic acid daily if you’re thinking of becoming pregnant and up to three months after conception.

Each person’s diet during pregnancy will differ — some women may feel nauseous, for example, and can’t tolerate large helpings. But here are some general daily eating guidelines you should follow:

• Base most of your meals on carbohydrate foods, such as bread, cereals, pastas, rice and potatoes
• Have at least five servings of fruits and vegetables
• Eat two to three portions of dairy foods such as milk, yoghurt and cheese
• Eat two portions of meat, fish, eggs, tofu, nuts and pulses
• You may eat fatty, sugary foods such as biscuits and sweets, but keep these to a minimum

Remember to avoid the following:

• Liver
• Pate
• Unpasteurised and soft cheeses such as brie
• Ready, prepared salads
• Raw/undercooked meats and eggs

Why not chat to other iVillagers about eating for two on the Getting Back Into Shape After Baby message board. Take a look at some of the LIVE discussions happening now on the board:

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