Eating healthily during pregnancy will help your baby to develop and grow . You don ’ t need to go on a special diet , but it ’ s important to eat a variety of foods every day to get the right balance of nutrients that you and your baby need .

Don ’ t ‘ eat for two ’

You will probably find that you are hungrier than usual , but you don ’ t need to ‘ eat for two ’ – even if you are expecting twins ! Try to have a healthy breakfast every day , because this can help you to avoid snacking on foods that are high in fat and sugar . Eating healthily often means just changing the amounts of different foods you eat so that your diet is varied .

Say yes to fresh fruit and veggies

Eat plenty of fruit and vegetables because these provide vitamins and minerals , as well as fibre , which helps digestion and can help prevent constipation . Eat at least five portions of a variety of fruit and vegetables every day . These can be fresh , frozen , canned , dried or juiced . Always wash fresh fruit and vegetables thoroughly .

Boost your protein intake

Protein is essential for your baby ’ s development . Good options include beans , fish , eggs , red meat , poultry and nuts . Choose lean cuts of meat and remove the skin from poultry . Make sure that all meat , fish , eggs and poultry are cooked all the way through . Try to eat two portions of fish a week – especially oily fish such as salmon and sardines .

Dairy is a do

Dairy foods such as milk , cheese and yoghurt are important in pregnancy , because they contain calcium and other nutrients that you and your baby need . Choose low-fat varieties wherever possible such as semi-skimmed , one per cent fat or skimmed milk ; low-fat , lower-sugar yoghurt and reduced-fat hard cheese . If you prefer dairy alternatives , such as soya drinks and yoghurts , go for unsweetened calciumfortified versions .

Make sure fat is part of your diet

Fat is an important source of energy and helps the body absorb certain nutrients . It also provides essential fatty acids that your body can ’ t make but which are vital for your baby ’ s development throughout pregnancy . This includes :

• Vitamin D to regulate calcium and phosphate , which help to keep bones and teeth healthy

• Vitamin E , which helps give cells their structure by supporting cell membranes

• Vitamin K , which aids blood clotting and also contributes to bone health

Take a prenatal vitamin

Your baby ’ s neural cord , which becomes the brain and spinal cord , develops within the first month of pregnancy , so it ’ s important that you start taking prenatal vitamins as soon as you find out you ’ re pregnant . It contains essential nutrients such as folic acid , calcium and iron . Prenatal vitamins are available over the counter at most pharmacies ; you can also get them on prescription from your doctor . If taking vitamins makes you feel queasy , try taking them at night or with a light snack . Chewing gum or sucking on hard candy afterward can help too .

B-Living Issue 1 , 2018 Page 10