When pregnant you need to eat well - both in nutrition and volume. As a basic guideline, the following extra nutrients are advised:
- Extra Protein
Lean meat, poultry, legumes, fish, low-fat dairy.
- Extra vitamin B1
Peanuts, whole grains, yeast extract, sunflower seeds.
- Extra vitamin B2
Yeast extract, some dairy.
- Extra folic acid (or folate)
Sweetcorn, broccoli, asparagus, yeast extract, legumes .
- Extra vitamin C
Fresh fruit - particularly citrus, kiwi, berries, capsicums.
- Extra calcium
Dairy, fish, leafy greens, soy products.
- Extra iron (during last 6 months of pregnancy)
Dark-green leafy vegetables, red and other meats, legumes, whole grains.
How Much is Too Much? - Pregnancy Weight Gain
There is plenty of advice telling you you need to eat more - but just how much more? This depends on your own starting weight, and is difficult to assess without getting a diet profile.
Pregnancy Weight Gain Support
The amount of weight gain during pregnancy depends on your starting weight. Ongoing fitness and exercise also to help keep you at a healthy weight for you and your baby.
Frequently Asked Questions
Diet during pregnancy poses many questions. Here are a list of questions that are addressed by the BabyFit program.
- What exercises can I do in the first trimester?
- What should I ask my doctor?
- What should I weigh?
- Can I keep running?
- Is a vegetarian diet OK?
- What if I was on Atkins?
- How much caffeine can I drink? Note: See the Energy Fiend site for a huge list of caffeine in drinks.
- What are some cures for morning sickness?
- Are deli meats OK?
- Is my prenatal vitamin enough?
- Can I drink herbal tea?
- Am I getting enough folic acid?
- Is a glass of wine OK?
- What are good snack ideas?
- Can I take aspirin?
- Do I need a calcium supplement?
- Are sit ups OK?
- What's good for aching legs?
- how can I deal with heartburn?
- How can I strengthen my back?
Morning Sickness and Food Cravings
Low-fat food, that is bland in flavor can aid in alleviating sickness during early pregnancy:
- Small slice of wholemeal bread.
- Slice of fruit loaf.
- Dark rye crispbreads with yeast extract.
- Wheatmeal biscuit spread with jam.
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