Foods you CAN eat during     pregnancy - your A to Z guide Are you sick of being told what not to eat now youre amum-to-be...
A is for ApricotsOrange-coloured fruit and vegetables contains the kind of vitamin A needed    to keep your immune system ...
B is for Brussels sprouts  It’s vital to get folic acid into your body during the first trimester to help   protect your b...
C is for ChickenChicken is an excellent source of low-fat protein, which is essential    for keeping muscles strong and he...
D is for Dried fruit     A tasty low-fat snack, raisins are also a great source of natural   sugar and fibre, which is an ...
E is for Eggs Another great source of protein, eggs also contain thiamine, whichconverts carbohydrates into energy that is...
F is for (oily) Fish     Stock up on your sardines, mackerel and salmon as these fishes are packed full of Omega-3 essenti...
G is for Greens   The copper found in green vegetables, such as broccoli, helps formyour unborn baby’s heart and blood ves...
H is for Honey     If youre avoiding honey because it’s not deemed as safe during  pregnancy, fear not, as you can eat the...
I is for Ice lolliesIt’s recommended that you should be drinking at least 1.2 litres of fluids a day. So,      if you’re g...
J is for Juice  Drinking juice can help you reap the health benefits of the fruits thatmake it, so invest in a juicer and ...
K is for Kidney beansThese kidney-shaped wonders are rich in fibre and an excellent source of  protein for vegetarian mums...
L is for Lamb… plus beef and porkVitamin B12 is needed for the body to be able to process folic acid and it’s   found in a...
M is for MushroomsMushrooms contain riboflavin, which is essential for your baby’s bone, muscle  and nerve development. Th...
N is for No more junk food  Reaching for the junk food can sometimes be convenient, but with itshigh sugar and fat content...
O is for Oranges    A rich source of vitamin C, which you need to be able to absorb ironeffectively, oranges are also pack...
P is for PastaLoaded with carbohydrates, pasta is a great source of energy for you and your    growing baby. Pasta is also...
Q is for QuicheGreat for a light lunch or lunch boxes, make sure you opt for the cheese   varieties to get your intake of ...
R is for Red meat   All types of red meat are great for boosting your iron intake, which is  important for avoiding anaemi...
S is for Spinach   Spinach contains bundles of iron and anti-toxins, as well as vitamin E. There’s some evidence to sugges...
T is for Tuna  Part of the oily fish group, fresh tuna is a great way to get your VitaminB6, which is needed to build up y...
U is for Unrefined carbohydrates    Refined carbohydrates (think white breads and pasta) may give you a quick energy boost...
V is for Vegetables    You can’t beat vegetables for their source of vitamins, water and fibre. Eat vegetables lightly coo...
W is for Wholemeal bread    Wholemeal bread contains less sugar and salt than its refinedcarbohydrate counterpart. Its pac...
X is for Xtra fruit and vegetableIt’s more important than ever to start scoffing the vegetables and fruit when    youre pr...
Y is for YogurtA pot of yogurt is full of multi-vitamins like zinc, vitamin B12, potassiumand protein. The calcium levels ...
Z is for Zinc-rich foods Good sources of zinc include Brazil nuts, pumpkin seeds and chickpeas.  Zinc is important for you...
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Foods you CAN eat during pregnancy - your A to Z guide

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Are you sick of being told what not to eat now you're a mum-to-be? Check out our A-Z guide to all foods tasty and nutritious for you and your unborn baby.

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Foods you CAN eat during pregnancy - your A to Z guide

  1. 1. Foods you CAN eat during pregnancy - your A to Z guide Are you sick of being told what not to eat now youre amum-to-be? Check out our A-Z guide to all foods tasty and nutritious for you and your unborn baby.
  2. 2. A is for ApricotsOrange-coloured fruit and vegetables contains the kind of vitamin A needed to keep your immune system strong. It also helps your baby’s lungs to develop. But the other kind of vitamin A, known as the retinol form, can be harmful to your baby if you have too much. Apricots also contain beta- carotene, which keeps your heart healthy, too.
  3. 3. B is for Brussels sprouts It’s vital to get folic acid into your body during the first trimester to help protect your baby against spina bifida. Christmas dinner favourites,Brussels sprouts are a great source of folic acid so add them to your daily vegetable count. However, do note that you’ll need to take a folic acid supplement as well to make sure you get enough.
  4. 4. C is for ChickenChicken is an excellent source of low-fat protein, which is essential for keeping muscles strong and healthy, as well as increasing growth. Protein is needed for the growth of your baby and placenta, as well as for the changes taking place in your own body.
  5. 5. D is for Dried fruit A tasty low-fat snack, raisins are also a great source of natural sugar and fibre, which is an easy way to stave off the dreadedconstipation woes. Keep a bag handy throughout pregnancy to stop you reaching for the sugary snacks.
  6. 6. E is for Eggs Another great source of protein, eggs also contain thiamine, whichconverts carbohydrates into energy that is essential for your unbornbaby’s brain development. Have them scrambled, pouched or sunny side up to top up on your egg intake. Just make sure they are fully cooked - raw or undercooked eggs do carry a risk of salmonella so should be avoided in pregnancy.
  7. 7. F is for (oily) Fish Stock up on your sardines, mackerel and salmon as these fishes are packed full of Omega-3 essential fatty acids, plus vitamin D, which is greatfor keeping bones healthy. This will provide your baby with enough vitamin D for the first few months of life, plus fish is low in sodium, which keeps your heart and blood pressure levels in good shape. You might have heard some fish is to be eaten in small amounts only - go easy on fish such as tuna and swordfish as they may contain mercury. Limit your intake to two portions a week for these.
  8. 8. G is for Greens The copper found in green vegetables, such as broccoli, helps formyour unborn baby’s heart and blood vessels. Broccoli is also high invitamin C, potassium and folic acid, which all have health boostingqualities for you and your baby.
  9. 9. H is for Honey If youre avoiding honey because it’s not deemed as safe during pregnancy, fear not, as you can eat the sweet stuff as long as it’s been pasteurized. Most honey you buy off the shelf will be ok, but be carefulof the ‘homemade’ varieties from markets or festivals, as they might not be 100% safe.
  10. 10. I is for Ice lolliesIt’s recommended that you should be drinking at least 1.2 litres of fluids a day. So, if you’re getting bored of plain old water, whip out a lolly to make hydration more interesting. Ice lollies are also a good way to stave off morning sickness! Chocolate-coated lollies are not included – stick to the fruit options instead.
  11. 11. J is for Juice Drinking juice can help you reap the health benefits of the fruits thatmake it, so invest in a juicer and make your own for the ultimate vitamin boost. If you choose to stock up at the supermarket, make sure you choose low-sugar juice varieties.
  12. 12. K is for Kidney beansThese kidney-shaped wonders are rich in fibre and an excellent source of protein for vegetarian mums-to-be, which you’ll need for your growing body and baby.
  13. 13. L is for Lamb… plus beef and porkVitamin B12 is needed for the body to be able to process folic acid and it’s found in almost all foods of animal origin including lamb, beef and pork. However, it’s recommended that you limit yourself to a few portions per week as these meats are high in saturated fat.
  14. 14. M is for MushroomsMushrooms contain riboflavin, which is essential for your baby’s bone, muscle and nerve development. They also have a high level of potassium and anti- toxins, too.
  15. 15. N is for No more junk food Reaching for the junk food can sometimes be convenient, but with itshigh sugar and fat content, it contains hundreds of ‘empty’ calories.Thismeans that that burger and fries gives you and your baby no vitamins or nutrients, but will gain you a few extra pounds in weight!
  16. 16. O is for Oranges A rich source of vitamin C, which you need to be able to absorb ironeffectively, oranges are also packed full of calcium, for strong teeth and bone development, as well as magnesium.
  17. 17. P is for PastaLoaded with carbohydrates, pasta is a great source of energy for you and your growing baby. Pasta is also really versatile, so try out different recipes by adding some of you’re A-Z foods to your dish!
  18. 18. Q is for QuicheGreat for a light lunch or lunch boxes, make sure you opt for the cheese varieties to get your intake of iodine. Iodine is important for thedevelopment of the nervous system, particularly during the first threemonths of pregnancy. Choose ones that are loaded with vegetables too and chomp away!
  19. 19. R is for Red meat All types of red meat are great for boosting your iron intake, which is important for avoiding anaemia during pregnancy. It also increases theproduction of red blood cells for your baby. Choose lean cuts and limit the amount of fat you use to cook it.
  20. 20. S is for Spinach Spinach contains bundles of iron and anti-toxins, as well as vitamin E. There’s some evidence to suggest that eating a diet high in vitamin Eduring pregnancy may protect your baby against developing asthma and other allergies in later life. Add it to as many meals as possible!
  21. 21. T is for Tuna Part of the oily fish group, fresh tuna is a great way to get your VitaminB6, which is needed to build up your baby’s nervous system and red blood cells. It is recommended that mums-to-be limit themselves to two portions a week as it contains mercury – and high levels of this can be potentially dangerous.
  22. 22. U is for Unrefined carbohydrates Refined carbohydrates (think white breads and pasta) may give you a quick energy boost but it’ll soon dip back down again, leaving you feeling sluggish. To maintain your energy during pregnancy, stock up on yourunrefined carbs - like brown rice, wholemeal pasta and bread - instead and you’ll see the difference.
  23. 23. V is for Vegetables You can’t beat vegetables for their source of vitamins, water and fibre. Eat vegetables lightly cooked in a little water or raw, but well washed, toget the most out of them. Aim for your five portions a day and you’ll keep you and your baby feeling healthy – inside and out.
  24. 24. W is for Wholemeal bread Wholemeal bread contains less sugar and salt than its refinedcarbohydrate counterpart. Its packed with fibre and grains, which aid the digestion and keep you feeling fuller longer.
  25. 25. X is for Xtra fruit and vegetableIt’s more important than ever to start scoffing the vegetables and fruit when youre pregnant. Keep your five-a-day going strong by keeping fruit snacks nearby (grapes, clementines and kiwi are great snacks on the go) or slice up carrots, celery or cucumber for a lunch time pick-me-up.
  26. 26. Y is for YogurtA pot of yogurt is full of multi-vitamins like zinc, vitamin B12, potassiumand protein. The calcium levels will give your growing baby healthy teethand bones. Choose low-fat and sugar-free varieties. You should aim for 2-3portions of dairy a day.
  27. 27. Z is for Zinc-rich foods Good sources of zinc include Brazil nuts, pumpkin seeds and chickpeas. Zinc is important for your unborn baby’s growth, as well as your ownbody’s immune system.Plus pumpkin seeds are super yummy and make a great snack, so soak up the zinc!

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