Pregnancy Health : advice about your diet

        Think about your diet as soon as you become pregnant (if not before)

 A healthy diet is an important part of a healthy lifestyle at any time ,but especially vital if you are pregnant or planning a pregnancy .Eating healthier during pregnancy will help your baby to develop and grow ,and will keep you feet and well.

You don't need to go on special diet but it is important to eat a variety of different foods every day in order to get the right balance of nutrients that you and your baby need . have a healthy breakfast every day because this help to prevent you eating snacks and fatty  and sugary foods later in the day .

There's no need to eat for two when you're pregnant.Even if you have a multiple pregnancy with twins or triplets , It is the quality of food that's important ,not the amount .With a few exception you can continue to eat all the foods you enjoy .Eating healthily often means just changing the amount of different foods you eat so that your diet is varied ,rather than cutting out all your favorites .

Fruits and vegetables . Eat plenty of fruit and vegetables because these provide vitamins and minerals , as well as fiber , which helps digestion and prevent constipation . Cook vegetables lightly in a little water , or eat them raw but well washed , to get the benefit of the nutrients they contain .Frozen,tinned and dried fruit and vegetables are good too .Eat at least five portion a day .

Carbohydrates . starchy foods are important source of vitamins and fibre .They include bread ,potatoes,breakfast cereals,rice,pasta,noodles,maize,millet,oats,sweet potatoes,yams and cornmeal .These foods should be the main part of every meal .Eat wholemeal instead of processed (white) varieties .

Protein . This include meat (but avoid liver) ,fish,poultry,eggs,beans,pulses and nuts .These foods are all good sources of nutrients ,so eat some every day.Choose lean meat , remove the skin from poultry (chicken and turkey) , and cook it using only a little fat . try to eat two portions of fish a week , one of which should be oily fish such as sardines or mackerel.if you eat a lot of fish ,choose a variety of different kinds to make sure that your diet is balanced .There are some types of fish you should avoid in pregnancy .

Dairy .Dairy foods ,such as milk,cheese,fromage frais and yogurt  are important because they contain calcium and other nutrients that your baby needs.Choose low-fat varieties wherever possible .For example semi-skimmed or skimmed milk ,low fat yogurt and half fat hard cheese .Aim for two to three portions a day .

There are some foods to avoid : foods that are high in sugar or fat.this include all spreading fat,oil,salad dressing,cream,chocolate,crisps,biscuits,pastries,ice cream,cake,
pudding and fizzy drinks.If you can't stop eating this foods ,eat only a small amount . Sugar contain calories without providing any other nutrients and can lead to weight gain , obesity and tooth decay .Fat is very high in calories .Too much can increase the risk of heart disease and contribute to being overweight .To reduce fat,avoid fried foods,trim the fat off meat, and use spreads sparingly .


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