Planning & Pregnancy

Healthy Eating

Food for thought

There are some foods you should eat when planning to become pregnant or during pregnancy...

Foods rich in protein, such as lean meat, poultry, well-cooked eggs and pulses
Fish is a great addition to a healthy diet but limit oil-rich fish (such as salmon, mackerel, herring, tuna or sardines) to two servings a week
Dairy foods such as pasteurised milk, hard cheese and yoghurt
At least 5 portions of fruit and vegetables (fresh, dried, frozen, tinned or juiced) a day
Wholegrain bread, pasta, rice, fortified breakfast cereals and potatoes
Drink lots of fluids – at least 8 glasses a day
Healthy snacks
Foods containing folate such as green vegetables and brown rice
400µg of folic acid, daily until 12th week of pregnancy and during pregnancy 10µg of vitamin D

Some you should AVOID…

Raw or undercooked eggs
Raw or undercooked meat
Liver, liver products or supplements containing vitamin A
Mould ripened soft cheese, blue veined cheese and unpasteurised dairy products
Peanuts, if you or the baby’s father, or either of your families, have a history of allergy
Shark, swordfish or marlin
Paté (including vegetable)
Raw shellfish
Avoid alcohol if pregnant or trying to conceive. Women who do choose to drink, should drink no more than 1 or 2 units of alcohol once or twice a week

And some foods you should LIMIT…

Fresh tuna steaks to no more than twice a week, or cans of tuna to no more than 4 medium sized tins a week
Fat and fatty foods
Sugar and sugary foods
Caffeine such as tea and coffee

Always wear gloves when gardening or changing the cat litter, and ensure that your hands are washed thoroughly, to avoid contaminating any food.

For more information on foods to eat and foods to avoid, consult your healthcare professional or visit the Food Standards Agency website at www.eatwell.gov.uk. In ROI please refer to www.irishhealth.com

In the UK if you receive certain benefits, you may be eligible for Healthy Start, which entitles some pregnant women to vouchers for milk, fresh fruit and vegetables. For further information on Healthy Start visit www.healthystart.nhs.uk for UK, www.dhsspsni.gov.uk for ROI or ask your healthcare professional. Healthy Start is only applicable to residents of the UK.