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And done. Name is required. Please enter a value. Zip code is required. Previous Step. You still need to ensure that your diet is well-balanced so that your baby gets optimal nutrition. Moreover, you need to build your nutrient stores for breastfeeding your baby after delivery.
Font size. User name field is required Password field is required. Forgot password? Don't have an account? Sign up! News Video. Welcome back! Set font size. Pregnancy Food and Nutrition: 17 Myths and Facts. How true are they? Total Shares. Continued from previous page. Want to bookmark your favourite articles and stories to read or reference later? Start your Independent Premium subscription today. Already subscribed? Log in. Eat plenty of fruit and vegetables because these provide vitamins and minerals, as well as fibre, which helps digestion and can help prevent constipation.
Eat at least 5 portions of a variety of fruit and vegetables every day — these can include fresh, frozen, canned, dried or juiced. Always wash fresh fruit and vegetables carefully. Find out what counts as a portion of fruit or vegetables. Starchy foods are an important source of energy, some vitamins and fibre, and help you to feel full without containing too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, yams and cornmeal.
If you are having chips, go for oven chips lower in fat and salt. These foods should make up just over a 3rd of the food you eat. Instead of refined starchy white food, choose wholegrain or higher-fibre options such as wholewheat pasta, brown rice or simply leaving the skins on potatoes. Choose lean meat, remove the skin from poultry, and try not to add extra fat or oil when cooking meat.
Read more about eating meat in a healthy way. Make sure poultry, burgers, sausages and whole cuts of meat such as lamb, beef and pork are cooked very thoroughly until steaming all the way through. Check that there is no pink meat, and that juices have no pink or red in them. Try to eat 2 portions of fish each week, 1 of which should be oily fish such as salmon, sardines or mackerel. Find out about the health benefits of fish and shellfish.
There are some types of fish you should avoid when you're pregnant or planning to get pregnant, including shark, swordfish and marlin. When you're pregnant, you should avoid having more than 2 portions of oily fish a week, such as salmon, trout, mackerel and herring, because it can contain pollutants toxins.
Eggs produced under the British Lion Code of Practice are safe for pregnant women to eat raw or partially cooked, as they come from flocks that have been vaccinated against salmonella. These eggs have a red lion logo stamped on their shell. Pregnant women can eat these raw or partially cooked for example, soft boiled eggs.
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