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Fruits and Vegetables

Prenatal Nutrition

A guide to a healthy and balanced relationship with food during pregnancy.

What to eat/drink during pregnancy

A healthy, nutritious and balanced diet which includes at least 5 portions of fruit and vegetables a day, carbohydrates for energy, protein and dairy. Pregnancy is not a suitable time to be dieting or for weight loss, it also is not the time to be "eating for two". It's about ensuring both yourself and your baby are getting the right amount of nutrients.

Protein

  • Eggs (can be consumed part cooked or raw providing they have a lion stamp)

  • Meat (avoid liver)

  • Poultry

  • Fish

  • Beans

  • Nuts

Colorful Fruits

Fruit and veg

  • Fresh

  • Tinned

  • Frozen

  • Juiced

  • Dried

Starchy foods (carbs)

  • Bread

  • Pasta

  • Rice

  • Cereal

  • Noodles

  • Potatoes

Dairy

  • Milk

  • Yoghurt

  • Some cheese such as cheddar

Vitamins and Minerals

  • Vitamin D, either supplement form or can be found in oily fish, eggs,red meat and cheese

  • Vitamin C

  • Calcium

  • Good sources of iron

Water

Hydration

  • 6-8 glasses of water a day

  • No more than 150ml of fruit juice or smoothies a day

What to avoid

Some foods can put mother and/or baby at risk so it's best to avoid these during pregnancy and even some whilst breastfeeding (see postnatal nutrition section for more information). See below a list of foods/drinks and vitamins to avoid.

  • Certain cheeses including soft cheeses - These type of cheeses pose risk of listeria (harmful bacteria)

  • Liver

  • Raw shelfish (prawns, muscles etc) 

  • Fish containing high levels of mercury (shark, swordfish)

  • Fermented products

  • Any type of pate (vegetable, chicken, liver etc) - risk of getting Listeria from the harmful bacteria which may grow in pate 

  • Raw or part cooked eggs (unless they are British Lion Code eggs). Non lion code eggs are safe to eat as long as they are thoroughly cooked - British Lion eggs are considered low risk of salmonella which can cause vomiting and diarrhoea 

  • Unpasterised or raw dairy such as milk, cream and cheese - Ideal environment for harmful bacteria to grow

  • High levels of caffeine - No more than 200mg of caffeine per day 

  • Alcohol - This is best avoided during pregnancy to keep risk of harming baby to a minimum. 

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