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Healthy Diet
5 servings of fruits + veg each day (preferably 3 servings of yellow fruit + veg + green leafy vegetables, and 2 servings of other fruits & veg).

The average woman does not need any extra calories for the first six months of pregnancy and only about 200 extra calories per day for the last three months.

Two hundred calories is equivalent to:

• two slices of wholemeal toast and margarine/butter
• a jacket potato with an ounce of cheese
• one slice of cheese on toast.

Occasional treats are OK
You don’t have to give up all your favourite foods just because you’re pregnant. But processed foods and snacks and sugar-packed desserts shouldn’t be the mainstay of your diet, either. So as far as snacks are concerned, try a banana rather than luxury ice cream, or a frozen fruit sorbet instead of canned peaches in sugary syrup. But don’t feel guilty if you fancy the occasional biscuit. Enjoy every bite!

DONTs:

• Soft cheeses with a white, “mouldy” rind, such as Brie and Camembert, and blue-veined cheeses like Stilton
• Raw seafood, such as oysters or sushi
• Pate, raw or undercooked meat, poultry, and eggs (cook all meat until there are no pink bits left and eggs till they are hard)
• Raw egg (i.e. home-made mayonnaise, mousse – supermarket mayonnaise is ok, i.e. Heinz)
• Bananas & lamb – risk of birthmarks … Chinese superstition (take with pinch of salt .. the superstition not the bananas / lamb)
• Shark, swordfish or marlin (as if)
• Liver & liver products (pate, liver sausage) because they may contain large amounts of the retinol form of vitamin A
• Peanuts
• Alcohol
• Caffeine – coffee, tea, coke …

LIMIT:

• Stock / salt
• Oily fish, such as fresh tuna (no more than 2 times per week), salmon, trout and herring

DOs:

• Milk – at least 3 glasses per day
• Folic acid
• White fish - cod, haddock, coley, plaice & sea bass
• Regular exercise
• Fruit juices + fruit smoothies

OK Medication:

• Paracetemol
• Rennie