Eating for two doesn’t mean eating twice as much food, but it should mean making your food work twice as hard. Make every calorie count by choosing nutrient-dense foods, in other words get more bang for your calorie buck. By choosing a variety of food from all food groups, you can be assured of a well-balanced diet. But what if you have no appetite some days or occasionally feel nauseous? Remember, a quality diet over several days is what counts, not meal by meal.
Nutritional recommendations during pregnancy
Fruits and/or vegetables |
5/day minimum |
During pregnancy, make sure that they are carefully washed to eliminate any soil traces, and avoid unpasteurised juices. |
Breads, cereals, potatoes, rice and pasta |
At each meal |
|
Milk and dairy products |
3/day |
During pregnancy, only eat pasteurised dairy products. Cheese: melted or with the rind removed. |
Meat, fish and eggs |
1-2/day |
During pregnancy:
|
Fats and oils |
Limit consumption |
|
Sweets |
Limit consumption |
|
Drinks |
Limit consumption |
During pregnancy and breastfeeding: No alcoholic drinks & no caffeinated beverages. |
Salt |
Limit consumption |
|
Physical activities |
At least 30 minutes’ walk everyday |
During pregnancy and breastfeeding, do not begin any new physical activity. |
SURPRISE!
Healthy fats, in moderation, are good for you. Choose unsaturated fats such as olive oil and nuts, seeds, avocado and salmon for their omega-3 fatty acids.
What is in your plate?
Here is a quick reference table which summarizes what these key nutrients do and in which foods to find them
Nutrient |
For |
From |
---|---|---|
Protein |
Important for growth and development |
Meat, fish, eggs, cheese, beans |
Carbohydrates |
Supplies energy |
Pasta, rice, bread, potatoes, vegetables, fruits |
DHA (docosahexaenoic acid) |
Important for brain and eye development |
Fish, supplements |
Probiotics |
Gut immuty, allergy prevention |
Probiotic product, such as probiotic yogurt, supplement |
Vitamins |
||
Folic acid |
Prevents from neural tube defects |
Dark green leafy vegetables, dried beans, nuts, wholemeal |
Vitamin B1 (Thiamine) |
Important for muscle function and growth |
Meat, potatoes, wholemeal products |
Vitamin B2 (Riboflavin) |
Important for metabolism |
Dairy products, meat, fish, eggs, wholemeal products |
Vitamin B12 |
Important for maturation of central nervous system |
Fish, meat, poultry, dairy |
Vitamin C |
Important for immune system, collagen synthesis |
Citrus fruit, peppers, tomatoes |
Vitamin A |
Important for growth and visual function |
Carrots, spinach (as beta-carotene) |
Vitamin D |
Building bones |
Fish, eggs yolks |
Vitamin E |
Muscles, antioxidant |
Wheat germ oil, wholemeal products |
Minerals & trace elements |
||
Calcium |
Important for bone and teeth formation |
Milk, cheese, dairy products, broccoli |
Magnesium |
Regulates energy metabolism, nerve transmission, muscular contraction |
Nuts, seed, wholemeal, vegetables |
Iron |
Important for increase in blood volume |
Meat, spinach, lentils |
Iodine |
Growth metabolism |
Fish, iodized salt |
Selenium |
Antioxidant |
Meat, fish, egg, lentils, aspargus |
Zinc |
Growth, immune system |
Meat, dairy products, fish |