Eating a healthy, balanced diet is of paramount importance during pregnancy to help you deal with the additional demands on your body and to provide your developing baby with essential nutrients. By eating a wide variety of healthy foods, you will be ensuring that you and your baby are receiving the correct balance of nutrients. Try to include a range of foods each day from each of the major food groups (see opposite) and eat plenty of fresh fruit and vegetables.
Include 2–3 portions each day of protein rich foods, such as fish, lean meat, chicken, legumes, cheese, and nuts to ensure the healthy growth of body structures.
Try to include 3 servings of dairy products each day. Ideally, these should be low-fat products, such as low-fat milk and low-fat cheese and yogurts.
Have 3 servings of whole grain carbohydrates, such as brown rice and whole-wheat breads and and pasta, to keep up energy levels and ensure a supply of fiber.
4–5 servings of vegetables each day will ensure a good supply of essential vitamins and minerals. Try to eat different colored produce and don’t overcook vegetables.
3–4 portions of fresh fruit daily will also provide a wide range of vitamins and minerals, many of which contain important protective antioxidants.
1–2 servings daily of iron-rich foods such as eggs or dark leafy green vegetables will help maintain healthy iron levels during pregnancy when demands are increased.