Fruits provide vitamins and minerals, as well as fibre. Eat 2 Severs of fruits per day such as Avocado, Mango, Grapes, Lemon, Sweet lime, Bananas, Berries, Orange, Apple, and Lychee.
Vegetables are also a great source of vitamins, minerals, and fibre. Eat 5 serves of vegetables per day from Leafy Greens, Broccoli, Sweet Potato, Bell Peppers, Tomatoes, Green Peas, Beetroot, Carrots, Pumpkin, Sweet Potato, Spinach, Kale, Brussels Sprouts, Asparagus and Sweet Corn.
Breads and cereals are important form of carbohydrates. They are a great source of vitamins and fibre, and are satisfying without containing too many calories. 8 ½ serves are recommended per day of Wholemeal varieties such as bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, sweet potatoes, yams and cornmeal.
Dairy foods are important because the contain calcium and other nutrients that your baby needs. 2 ½ serves of Dairy foods is recommended per day such as milk, cheese, fromage frais and yoghurt.
Folic Acid & Multivitamin Supplement
Although a supplement is recommended it should not substitute a healthy well balanced diet, it should be taken in addition to well balanced diet. A supplement such as Elevit with Iodine will help meet the nutritional needs of pregnant women. Folate or Folic Acid is a B group vitamin needed for healthy growth and development and helps prevent birth defects which is also included in most pregnancy multivitamins.
Pregnant women are generally more susceptible to food generated illnesses however there are some foods that pregnant women should simply avoid. Food including cold cured meats, raw or uncooked meat, liver products, chilled seafood, raw seafood or shell fish, packaged salads, fish high in mercury and blue or soft cheese should not be eaten because they may contain listeria, a type of bacteria that can harm an unborn baby.