Eating in Pregnancy

Health eating in pregnancy is no different from healthy eating at any other time of your life. If you already eat well, you don't have to make any major changes. There are, however, a few, important points to watch in the foods you choose, and in the way you prepare your foods for eating.

Healthy eating doesn't mean you can't enjoy what you eat. Aim to eat foods from each of the following groups:

• Carbohydrates (breads, cereals, rice, pasta, potatoes)
  These should make up the main part of every meal. Wholegrain cereal foods such as brown rice or wholemeal bread have more fibre and are more filling.
• Fruit and Vegetables
  Try to aim for five or more portions of fruit and vegetables per day. Use any kind, including fresh, frozen, tinned and dried fruit.
• Calcium (Milk and Dairy products)
  Try to include one pint of milk per day or try 1oz of cheese, yoghurt or a bowl of milk pudding. Low fat dairy products have the same amount of calcium as full fat varieties.
• Protein and Iron (meat, fish and alternatives)
  Try to include some food from this group twice a day. This includes meat such as chicken, fish (including tinned), eggs (avoid raw and undercooked eggs. Cook until both the white and yolk are solid) Beans, pulses and nuts, (Peanut allergy: For most people, peanuts are a useful and nutritious food. However, they can cause a dangerous allergic reaction in a few people. If you or members of your close family suffer from peanut allergy or allergic disease such as atopic eczema, asthma or hay fever, the UK government recommends that you should avoid eating peanuts or foods containing peanut products during pregnancy and whilst breastfeeding), beans and pulses.

Vegetarian

A well-planned vegetarian diet is extremely healthy: high in fibre and low in saturated fats. However, the following guidelines should be noted:

• The protein in vegetable proteins is less concentrated than in animal proteins so portions need to be larger.
• Some other important nutrients are also less concentrated in vegetable protein so take care to include foods rich in iron, zinc, calcium and vitamin B12.
• The balance of amino acids is different in vegetable protein foods so you need to eat a variety of foods.

For more information contact the Vegetarian Society.

For current information please visit the National Instuite of Clinical Excellence (NICE) at www.nice.org.uk and search 'antenatal care'.