#HEALTHY #DIET DURING #PREGNANCY HERE ARE FOODS THAT CONTAIN ALL THE NUTRIENTS YOU AND YOUR BABY NEED: • BREAD AND OTHER CEREALS, POTATOES These foods are the foundation of a healthy diet as they are good sources of carbohydrates, protein and B vitamins. Aim for 4-6 serving per day 1 serving = 2 slices bread or a bowl of cereal or two potatoes or a helping of rice or pasta. • FRUITS AND VEGETABLES The foods in this group form the second group of the plate. Aim for 8 to 12 servings per day 1 serving = 1 slice of bread or 1 ½ bowl of cereal or one potatoes or 1/3 cup of rice or pasta Include some of the dark green orange vegetables and orange colored fruits. Fruits and vegetables are good sources of Vitamin C, carotene and some B group vitamins and dietary fibre. • PROTEIN FOODS This group is the major source of protein in the diet. To ensure sufficient intake of high biological protein, vegetable source of protein (pulses, nuts, tofu) should be eaten with a cereal based food (bread, chapati, rice, pasta) e.g. dhal and rice, hommos and Arabic bread, baked beans on toast, mixed bean casserole and pasta. Aim for 2-3 servings per day • MILK AND DAIRY FOODS The foods in this group are particularly high in calcium. Aim for 2-3 servings per day. 1 serving = 200 mls (1/3) milk or a small carton of yoghurt or (1/2 oz) hard cheddar type cheese. Low fat varieties are also high in calcium. • FATTY AND SUGARY FOODS *Fatty foods - Fats and oils occur naturally in many foods including dairy foods and nuts and they provide important nutrients. Some vegetable oils (e.g. sunflower soya) are rich in essential fatty acids and should be included in a healthy diet. However, the majority of people eat too much fat especially saturated fat so try to reduce fat intake. *Sugary foods – sugar is found naturally in many foods such as fruits and vegetables and milk. Added sugar provides only calories and is not necessary in the diet as we get all the energy we need from other foods. However, a small amount of sweet foods can be included in the diet but not on a daily basis.
Posted on: Wed, 26 Nov 2014 08:05:48 +0000
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