The foods and drinks that you choose during pregnancy have long lasting effects on your baby’s health. Getting the right nutrition in the First 1000 Days can influence your baby’s health, their school performance as children and their risk of developing common adulthood diseases such as heart disease, obesity and type 2 diabetes. Here are the things to check that you are including/avoiding in your diet during pregnancy.
- Folic acid supplement (400 µg/d) — 3 months prior to & for the first 12 wks of pregnancy
- Vitamin D supplement (5 µg/d)
- 3-5 portions of wholegrain cereals, breads, and potatoes
- 5-7 portions of fruit and vegetables per day
- 3 portions of low fat dairy per day
- 2 portions of meat, fish, or meat alternatives per day
- Limit sweets, salty snacks and sugary drinks to an occasional treat (1-2 times per wk)
- Oily fish (salmon, trout, herring, mackerel) 1-2 times per wk
- At least 8 glasses (2L) water per day
- Limit caffeine to 200mg/d (e.g. 1 café bought cup or 2 cups of instant coffee)
- Take regular light exercise e.g. walking, swimming, yoga or Pilates
- Avoid alcohol and smoking completely
- Avoid undercooked meat, fish, shellfish and eggs (they are fine when well cooked)
- Avoid unpasteurised milk and dairy products
- Avoid all soft cheese — Goats’ cheese can be eaten if it is cooked
- Avoid pre-prepared salads, deli meats, and smoked salmon
