HEALTHY EATING STYLE DURING PREGNANCY

HEALTHY PREGNANCY BY HEALTH BENEFITS

It is very important to eat well including the right amount and on time during pregnancy for your health and baby growth.

A balanced diet is recommended serves for pregnant women.

BALANCED DIET INCLUDES:

1. FRUITS:-  2 serves per day are required where 1 serve of 150gm include: 

• 1 medium piece (apple, pear, orange)
• 2 small pieces (kiwi, plums, apricots)
• 1 cup diced or canned fruit
• 1/2 cup juice (limit 1 serve/day)
• 30g dried fruit (e.g. sultanas, apricots)

    2. VEGETABLES, LEGUMES:-5 serves per day required where one 75g serve from this equals

•  1/2 CUP COOKED VEGETABLES
• 1/2 medium sweet potatoes, potato
• 1 cup salad
• 1/2 cup legumes or corn     

    3.  BREADS, CEREAL, RICE, PASTA, NOODLES:- 7 serves per day required where one serve from this equals

• 1 slice of bread
• 1/2 medium bread roll
• 1/2 cup cooked pasta or noodles
• 1/3 cup cooked rice
• 1/2 cup porridge
• 2/3 cup cereal flakes
• 1/4 cup muesli

 4. MILK, YOGURT, CHEESE:- 2-3 serves per day required where one serve from this equals

• 1 cup milk (calcium fortified soy milk)
• 180ml calcium rich milk
• 1/2 cup evaporated milk
• 40 g (2 slices) cheese
• 200 g (one tub) yogurt
• 2 tablespoons milk powder

  5. MEAT, FISH, POULTRY, EGG, NUTS, LEGUMES:-  2-3 serves per day required where one serve from this equals

• 65-100 g cooked meat/chiccken (e.g. 1/2 cup mince/2 small chops/2 slices meat)
• 100 g cooked fish/tuna
• 2 eggs
• 1 cup cooked dried beans, lentils
• small handful (30 g) raw, unsalted nuts and/or seeds

  6. FATS AND OILS:- 3-4 serves per day required where one serve from this equals

• 1 tablespoon margarine/oil (i.e. olive, canola)
• 2 teaspoons cream/sour cream/mayo
• 2 teaspoons peanut butter
• 1/2 avocado

  7. DISCRETIONARY FOODS:- 0-2 serves per day where one serve from this equals

(these foods contain high amount of fats, sugar, salt. so, advised to avoid these foods as they donot contain any nutrient value.)

• 1 medium piece of plain cake/bun
• 1 tablespoon honey/jam
• 3-4 plain sweet biscuits
• 2 scoops ice cream
• 6 squares of ice cream
• 30 g potato chips