Farah Hospital

A healthy well planned diet is important for good health not only during but even before you become pregnant. Eating a healthy diet before you become pregnant will give your body a good store of nutrients for your baby to draw on. This will give your baby the best possible start to life and help you keep fit and well. However if you are already several months pregnant don't worry, it is never too late to start eating a healthy diet and both you and your baby will feel the benefits.

Aim to have a healthy balanced diet by following the proportions of the 5 food groups shown on the plate.

BREADS, OTHER CEREALS & POTATOES
Include starchy foods at each meal - cereals, breads, potatoes, pasta & rice.

FRUITS & VEGETABLES
Eat at least 5 portions of fruit and vegetables every day.

MILK & DIARY PRODUCTS
Have 2 - 3 servings of milk per day, cheese or yogurt, low-fat varieties are also good sources of calcium.

MEAT, FISH & ALTERNATIVES
Eat some lean meat, poultry, fish, eggs, nuts and pulses e.g. peas, beans, lentils at least two servings each day.

FATTY & SUGARY FOODS
Small amounts of these foods can be included in a healthy diet but not necessarily on a daily basis.

FOCUS ON FOLIC ACID
Make sure you are getting a good supply of folic acid before you become pregnant.

Folic acid is needed for the development of your baby's organs and tissues and has been shown to reduce the risk of spinal defects such as spina bifida. It is recommended that you take a folic acid supplement 400 micrograms before pregnancy and continue until the 12th week of pregnancy.

If you find out you are pregnant start taking folic acid supplements straight away. Ensure a good intake of folic acid in your diet, good sources are broccoli, brussels, sprouts, spinach, green beans, black eyed beans, fortified breakfast cereals. Average sources include cauliflower, chickpeas, potatoes, oranges, orange juice, cabbage, bread.

NUTRIENT NEEDS
Some of your nutritional needs increase during pregnancy. If you follow the healthy eating advice you should get all you need from your normal daily diet. However, if you require it, your doctor may advise a vitamin or mineral supplement.

NUTRIENT	FUNCTION	FOODS
PROTEIN	Helps your baby's growth and development	Meat, cheese, milk, pulses, nuts
FIBRE	Keeps the digestive system healthy and helps prevent constipation	Wholegrain cerals, wholemeal bread, fruits, vegetables
IRON	Helps make red blood cells	Lean red meat, dark green vegetables, pulses, dried fruit, wholemeal bread and cereals
CALCIUM	Keeps your bones strong and helps the development of your baby's teeth and bones	Dairy products - milk, cheese, yogurt, dark green leafy vegetables, bread, sardines, fortified cereals and soya milk, baked beans, nuts, sesame seeds.
FOLIC ACID	Helps the development of your baby's organs and tissues. An increased intake reduces the risk of spina bifida	Fruit and vegetables (especially cabbage, broccoli & spinach), potatoes, nuts, wholegrain, cereals, pulses, yeast extract & fortified foods (some breads & breakfast cereals).
VITAMIN C	Needed for healthy skin and helps the absorption and use of iron.	Most fruit and vegetables - the richest sources are blackcurrants, citrus fruits and citrus fruit juices
VITAMIN D	Helps the absorption of calcium	Margarine and low-fat spreads, butter, oily fish.