What to eat when pregnant

The best start a pregnant woman can give her baby is to eat a well-balanced diet, which follows the recommended amount of food from each of the five main food groups.  If your diet follows this guide, vitamin and mineral supplements should not be not necessary. Download the Kidspot guide to what vitamins and minerals you need and how to get them naturally.

Folate, or folic acid, is the exception. When you are pregnant, your folic acid needs double because your growing baby is creating thousands of new body cells, especially during the first 6 to 12 weeks of pregnancy, and your pregnant body is producing more red blood cells to support the pregnancy. If you are trying for a baby or have fallen pregnant nutritionists recommended you take a folate supplement, however always consult your doctor or midwife before taking a vitamin or mineral supplement when pregnant or breastfeeding.

High dosages of certain vitamins, such as Vitamin A, (especially during the first trimester of pregnancy) can cause birth defects. They may also pose health concerns for breastfed newborn babies. It is important you check with your doctor or midwife before taking any vitamin or mineral supplements while pregnant or breastfeeding.

Good eating tips during pregnancy and breastfeeding:

• Eat fresh food as much as possible.
• A high fibre diet will help prevent constipation.
• You’ll need lots of energy so eat plenty of complex carbohydrates that are high in GI for long lasting energy.
• Protein is important for skin, tissue and muscle growth.
• Eat from all the five food groups so you receive all your essential vitamins and minerals.
• Drink 2 litres of water a day to help flush toxins from your kidneys.
• Make a salad sandwich for a quick and easy dinner instead of reaching for a frozen meal or fast food.

Find healthy recipes for you and your family