Playtimes HK Magazine Winter Issue 2018/2019 | Page 29

maternity
5 portions a day and eat the rainbow to
gain all their wonderful benefits. Look
at how colourful your plate is when you
sit down to eat and try to eat a variety
of colours of both fruit and veg. Fresh,
frozen, tinned, dried and juiced all count.
Remember to eat sufficient protein;
around 2 portions a day. Generally
protein intake in pregnancy is more
than adequate, with good sources
coming from beans, pulses, fish,
eggs, lean meat, nuts, tofu and quorn.
Vegetarian and vegan mums may find it
more challenging, and can consult the
vegetarian and vegan societies online
for evidence based guidelines. To help
optimize iron uptake from food, pair it
with vitamin C – green leafy vegetables
for example.
Dairy and alternatives are a good
source of calcium, with three portions
a day recommended. Examples of a
portion are; 125g pot of yoghurt, 200ml
glass of milk or fortified alternative, or
a 30g matchbox size piece of hard
cheese. Other foods with a good
calcium source include; green leafy
vegetables, spinach, tofu, beans, dahl,
sardines, almonds, dried fruit. Dried
apricots are also high in iron.
You can find additional evidence-
based advice @ www.nutrition.org.
uk, www.bda.uk.com
Lorraine McLella is a freelance
nutritionist and UK registered dietitian.
She consults at Stanley Wellness
Centre and Lauren Bramley & Partners.
Winter 2018
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