How to eat during pregnancy

Eating a varied and mixed diet will ensure a sufficient supply of energy and nutrients.

• Remember to include lots of starches such as bread, pasta, rice, potatoes.
• Don’t forget your five portions of fruit and veggies a day. Fruit and vegetables, especially green ones, are important sources of the B-vitamin called folate which is needed to decrease the risk of neural tube defects (e.g. spina bifida) in your unborn child. Other rich sources of folate include yeast extracts and fortified bread and breakfast cereals. In addition, the Department of Health has advised that woman planning pregnancies and those who are already pregnant should take a 400mg daily supplement of folic acid (the synthetic form of folate) and that they should continue this until the third month of pregnancy.
• Make sure that you include meat or other alternatives such as pulses and dairy foods in your diet – these are excellent sources of protein, iron, calcium and vitamin D.

Eating a variety of foods is all fine and good for those who can stomach it but what about for all of those out there who feel nauseous or sick all day? What worked for me was having something in my mouth all the time be it carbonated drinks, dry biscuit, apple or salt and vinegar crisps. Try not to worry too much if you can’t face food but know that you should be eating. Your body will compensate for any deficiency in your diet and ensure that sufficient nutrients and energy reach your baby. Try to eat small frequent meals or snacks, nibble on some dry bread and keep a plentiful supply of fruit and veggies around to crunch on during the day. Many of my friends swear by ginger tea. It didn’t work for me but give it a go and make sure you keep up your fluid intake.

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