Eating well and keeping active in pregnancy is good for you and your baby. We have put together some tips on having a healthy diet in pregnancy.
There is no need to ‘eat for two’
Unfortunately, this is a myth. During pregnancy you do not need to consume any extra calories for your baby, until the final trimester. At that point, if you are quite active, you may need an extra 200 calories. Of course, it's important to listen to your body and focus on having a healthy balanced diet.
Choose slow-release energy foods
For your main meal, choose foods that release their energy slowly. These include:
- wholemeal, multigrain or granary bread, chapatis or pita bread made from wholemeal flour
- brown rice and other grains such as bulgur wheat, couscous, millet or quinoa
- potatoes, yam and other starchy root vegetables
- wholemeal pasta.
This will help you feel fuller for longer and will keep your energy levels high.
Try not to skip breakfast
Eating a healthy breakfast can help you to avoid snacking on foods that are high in fat and sugar. Eating breakfast can also help ease morning sickness by boosting your blood sugar levels. You may find it easier to eat little and often in the morning rather than having one large breakfast. Even nibbling some dry toast is better than nothing.
You could try sugar-free wholegrain cereals and adding some fruit to your breakfast to get some more fibre, vitamins and minerals.
Take a look at these 5 easy breakfast ideas.
Stay as active as you can
Staying active will benefit both you and your baby and will help you maintain a healthy diet. The kind of exercise you are able to do will depend on the individual, but every little helps. You may need to start slow and build it up. Find out more about staying active during pregnancy.