You do not need to achieve this balance with every meal, but try to get the balance right over the day. Healthy eating is all about choosing the right amounts from each shelf. It shows how much of what you eat should come from each shelf to make a healthy diet. It puts food into different groups or shelves. The food pyramid (PDF, 1 page, 4.3MB) is a guide to a healthy, balanced diet. You can also take a calcium and vitamin D supplement. If you cannot eat dairy products or are vegan, try fortified non-dairy alternatives. If you need a multivitamin or a supplement, make sure you take one designed for pregnant women. You can get this from a pregnancy multivitamin. If you're not getting enough vitamin D, it is recommended you take a supplement containing 10 micrograms of Vitamin D. Many foods such as milk now have vitamin D added to them. You can get vitamin D from oily fish such as salmon and mackerel. People living in Ireland often have low vitamin D levels. Vitamin D is 'the sunshine vitamin' because your body makes it when strong sunlight falls on your skin. You may need a supplement if you are vegetarian or vegan, or do not like oily fish. But these are not as easily absorbed as oily fish. Other sources of Omega 3 include linseed, rapeseed oil and walnuts. You should take 1 to 2 portions of oily fish a week such as salmon, mackerel, herring, trout or sardines. Low-fat dairy products contain the same amounts of calcium as full fat versions. This is important for healthy bones and managing your blood pressure during pregnancy. Try to eat 3 servings of milk, cheese or yogurt a day. They contain tannins which could reduce the amount of iron your body absorbs. Tea, coffee and ironĪvoid drinking tea and coffee with meals. If your blood tests show that you have low iron levels, your GP may prescribe a vitamin C or iron supplement for you to take. Vitamin C is in oranges, kiwis, strawberries and red peppers. Try to eat foods rich in vitamin C at the same time as your non-haem iron sources. Try and eat a variety of haem and non-haem sources of iron. It is in eggs, green leafy vegetables, pulses and fortified breakfast cereals. Non-haem iron is less-well absorbed by the body. Haem iron is in red meats like beef, lamb, mutton and pork. Haem iron is a type of iron that is more easily absorbed by the body. You should eat foods rich in iron at least twice a day while pregnant. These include green leafy vegetables, breakfast cereals with added folic acid, and milk. You should also eat foods high in folic acid. If you have certain medical conditions, you may need to take more. You should take a folic acid supplement with 400 micrograms of folic acid each day throughout your pregnancy. Healthy weight gain during pregnancy Nutrients you need in pregnancy Folic acid 450 to 500 calories during the third trimesterĮat a normal amount and a balanced range of nutrients.260 to 340 calories during the second trimester.But you should not eat twice as much during pregnancy. You may hear advice about 'eating for 2' when you are pregnant. It gives guidance on how much food in each group you should eat for a healthy and balanced diet.Įating regular meals with a variety of foods will help keep you healthy and strong. You can eat a balanced diet by following the food pyramid. It will also help your baby to develop and grow. Healthy eating during pregnancy will give your body the nutrients it needs. It is important to eat a healthy, balanced diet when you are pregnant.
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