Swap certain foods for others that have a higher nutritional content.
Simple Swaps for Pregnancy
| Instead of…… | Choose……. | Why? |
| Skipping breakfast | Porridge / High fibre cereal with low fat milk | Skipping breakfast will leave you feeling sluggish. You need energy for you and your baby. High fibre foods deliver slow-release engery and keep you feeling fuller for longer. |
| An 11am Danish | A wholemeal brown scone with sliced banana | Pastries contain a lot of fat and are low in nutritional value. This healthy option contains fibre and 1 of your ‘5 a day’. |
| A deli-bought white roll with ham and coleslaw | Make your own wholemeal roll packed with salad and some lean turkey or chicken. | Deli portions can be too big – one white roll can equal 4 slices of bread. Pre-prepared salads can also be high in fat — your homemade version will be healthier. |
| A can of fizzy drink | A glass of fresh water | Fizzy drinks are full of ‘empty calories’ and while pregnant can cause surges in your baby’s blood sugar levels. Drink lots of fresh water to keep well hydrated. |
| Breaded white fish for dinner | Baked salmon steak | Choosing salmon instead of white fish will give you and your baby a boost of essential fish oils. Try to eat oily fish once or twice a week while pregnant. |
| A mid-afternoon chocolate bar | Chopped fresh fruit with natural yoghurt | You and your baby will benefit from this healthy snack with calcium for bones and essential nutrients for your growing baby. |
