Saturday, 2 January 2016

Tips for a healthy pregnancy diet

In general:
  • Try to eat organic food
  • Try to eat a variety of different foods, to avoid any accumulations of toxins
  • Have a minimum of two servings of protein per day (good sources: yogurt, milk, cheese, meat, fish, eggs, beans, nuts, seeds, wholemeal bread)
  • Get plenty of calcium (good sources: yogurt, milk, cheese, sesame seeds, greens, dried figs, almonds, brocoli)
  • Get plenty of DHA, especially in the last three months (good sources: wild salmon and other oily fish, rocket, walnuts and flaxfeed / linseed)
  • Avoid pate, raw fish, raw juice, undercooked meat, soft cheese, artificial sweeteners.
Good things to include:
  • Milk (protein, fats, calcium)
  • Brocoli 
  • Hazelnuts, almonds, pecans
  • Kiwi fruit
  • Dried apricots (iron), figs, other dried fruit
  • Oat cakes
  • Cottage cheese and mozzarella (both safe to eat)
  • Trail mix
  • Yogurt with fruit and cereal
  • Hummus, wholemeal pitta, crudites
  • Smoothies with fruit, smoothies with milk
  • Avocados
  • Brown rice and brown pasta
  • Beans
  • Fruit juice
  • Lentils
  • Date / nut / raisin bars e.g. Tunch, Nakd
  • Grilled fish fillet and salsa
  • Soups
  • Fish (studies show brain benefits for infant)
See also Tips for Pregnancy

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