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