Also, pregnant people with high blood sugar may need to monitor their carbohydrate intake carefully. Complex carbohydrates provide energy and are a good source of fiber, which is important during pregnancy. Learn more about what distinguishes complex carbohydrates.
Pregnancy is a period of rapid growth and development. As a result, getting the optimal amount of protein is critical. During pregnancy, it is important to focus on a range of protein sources as part of a balanced diet. Learn more about plant-based proteins here. Animal-based protein, from chicken, fish, beef, or eggs, for example, can also be a part of a healthy pregnancy diet, and these contain all essential amino acids. Learn more about the differences between plant-based and animal proteins here.
Fats are an integral part of any healthy diet and play a key role during pregnancy. However, the types of fat are important. For example, getting omega-3 polyunsaturated fatty acids is critical during pregnancy. A person can safely consume some saturated fats during pregnancy, but for optimal health, they should have unsaturated fats more often. Learn about the differences between saturated and unsaturated fats.
Discover more foods rich in polyunsaturated fats here. Whole grain foods such as oats, brown rice, beans and lentils, fruit, and vegetables are rich in fiber. These foods contribute to overall gut health and can help people feel fuller for longer. Having a diet high in fiber can also reduce the risk of developing complications associated with pregnancy, such as hemorrhoids and constipation. A person needs more water- and fat-soluble vitamins during pregnancy and lactation.
This includes folate , choline, and vitamins B12, A, and D, among others. Doctors typically advise people to take prenatal supplements before, during, and after pregnancy in order to maintain healthy nutrient levels and support their bodies through postnatal recovery. Iron makes up a significant part of hemoglobin.
Hemoglobin is the oxygen-carrying pigment and main protein in red blood cells. To make the additional hemoglobin in this blood, the body needs more iron. Also, if anemia develops later in the pregnancy, there is a higher risk of the person losing blood when they give birth.
The following foods are rich sources of iron:. There is no known safe amount of alcohol during pregnancy. It is safest to drink none at all. Alcohol in the blood passes to the fetus via the umbilical cord, and too much exposure to alcohol can seriously undermine fetal development. Also, there is a risk that the baby will develop a fetal alcohol spectrum disorder. This can result in vision or hearing problems, issues with attention, and low body weight, among other complications. Consuming too much caffeine during pregnancy is associated with an increased risk of miscarriage, fetal development issues, and a low birth weight.
A caffeine intake as low as — milligrams mg per day could have a negative effect on fetal development. The underlying reasons for this remain unclear. Many foods and drinks other than coffee contain caffiene. Examples include some sodas, energy drinks, chocolate, and teas. These eggs should be cooked until the white and the yolk are hard. Find out more about foods to avoid in pregnancy.
Dairy foods such as milk, cheese, fromage frais and yoghurt are important in pregnancy because they contain calcium and other nutrients that you and your baby need. Choose low-fat varieties wherever possible, such as semi-skimmed, 1 percent fat or skimmed milk, low-fat and lower-sugar yoghurt and reduced-fat hard cheese.
If you prefer dairy alternatives, such as soya drinks and yoghurts, go for unsweetened, calcium-fortified versions. Find out more about the nutritional benefits of dairy and dairy alternatives. There are some cheeses you should avoid in pregnancy, including unpasteurised cheeses.
To find out which cheeses you should not eat when you're pregnant on our page about foods to avoid in pregnancy. Sugary foods and drinks are often high in calories, which can contribute to weight gain. Having sugary foods and drinks can also lead to tooth decay.
Fat is very high in calories, so eating too many fatty foods, or eating them too often, can make you put on weight. Eating too much saturated fat can also increase the amount of cholesterol in your blood, which increases your chance of developing heart disease. If you're having foods and drinks that are high in fat and sugar, have these less often and in small amounts.
Try to cut down on saturated fat , and have small amounts of foods rich in unsaturated fat instead, such as vegetable oils. Find out about saturated and unsaturated fat.
Instead, choose something healthier, such as:. When choosing snacks, you can use food labels to help you. Find out more about food labelling , including how the "green, amber, red" code can help you make healthier choices quickly.
You also need to make sure that some foods, such as eggs, poultry, burgers, sausages and whole cuts of meat like lamb, beef and pork, are cooked very thoroughly until steaming all the way through.
For tips, read foods to avoid in pregnancy. You may qualify for the Healthy Start scheme, which provides vouchers to pregnant women and families who qualify. The vouchers can be used to buy milk and plain fresh and frozen fruit and vegetables at local shops. You'll also get coupons that can be exchanged for free vitamins locally.
You can also find out where to get Healthy Start vitamins near you or general maternity services near you. Sign up for Start4Life's weekly emails for expert advice, videos and tips on pregnancy, birth and beyond.
Page last reviewed: 14 February Next review due: 14 February Author: Healthwise Staff. Care instructions adapted under license by your healthcare professional. If you have questions about a medical condition or this instruction, always ask your healthcare professional. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
It looks like your browser does not have JavaScript enabled. Please turn on JavaScript and try again. Important Phone Numbers. Topic Contents Overview How can you care for yourself at home? Where can you learn more? Top of the page. Weeks 6 to 10 of Your Pregnancy: Care Instructions. Overview During the first 6 to 10 weeks of your pregnancy, your body goes through many changes.
How can you care for yourself at home? Eat at least 3 meals and 2 healthy snacks every day. Eat fresh, whole foods, including: Vegetables and fruits. Be sure to include a variety of colours. Try pears, apples, berries, broccoli, cabbage, and leafy greens.
Whole grain foods. Enjoy a variety of whole grains including quinoa, whole grain pasta, whole grain bread, oatmeal, or brown rice. Protein foods. Try protein foods like eggs, beans, fish, poultry, lean meat, peanut butter, milk, fortified soy beverages, yogurt, and cheese. Healthy fats. Choose foods with healthy fats like nuts, seeds, avocado, fatty fish, and corn or olive oil.
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