Swap certain foods for others that have a higher nutritional content.
Simple Swaps for Pregnancy
|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.|