Emma Jeffs

Healthy Weight Gain in Pregnancy

If You are Younger than 20

 

If you are younger than 20 and you are pregnant, what you eat while you are pregnant is very important. This is because, as well as supporting the growth of your baby, you are also likely still growing yourself. To make sure you have good energy levels, feel well during your pregnancy and that you have a healthy baby, eating well is very important.

If you are living at home or with family it can be helpful to talk over what your eating requirements are while you are pregnant with who ever does the cooking for you. 

Some of the most important food groups that you need while you are pregnant are listed below. If you can include these suggestions into what you eat every day, then you will be making very good progress towards eating well in pregnancy.

 

H E A L T H Y   E A T I N G   T I P S

  • Fruits and vegetables help to fill you up, are full of nutrients and help your digestive system to work. Aim for three servings of vegetables, and two servings of fruit each day.

  • Dairy products like milk, yoghurt and cheese contain lots of calcium. Calcium is important for growing healthy bones. Aim for two-to-three serves a day.

  • Red meat contains both protein and iron. Protein is important for growth, and iron is important for maintaining energy levels. If you eat red meat, aim for one serving a day. If you do not eat red meat, other foods that are a good source of protein include: nuts, fish and eggs.

  • Breads and cereals are a good source of fibre. Aim for about five-to-eight servings a day. Try to choose wholegrain options and remember that if you eat too much bread or bread products you might gain more weight in pregnancy than what is recommended.

  • It is important you drink enough fluid while you are pregnant. Most people need about eight-to-ten cups of fluid per day. The amount of fluid you need increases if you are vomiting, or are in a hot environment. The best fluid option is water. Try to limit your intake of fizzy drinks, flavoured milks and juices as these can cause weight gain.

 

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