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The two keys to a healthy diet are eating the right amount of food based on how active you are, and eating a range of foods to make sure you're getting a balanced diet. Whether or not you're pregnant, a healthy diet includes proteins, carbohydrates, fats, vitamins, minerals, and plenty of water.
So if you’ve always been a fan of fast food and cup noodles, or the kind who, after a long day at work, conveniently eats whatever’s in the fridge… it’s not too late to start eating like you love your body, especially now that you’re with child.
This weekend why not drop by the supermarket to pick a variety of nutritious foods that will be good for you and your child? Start with a shopping list! Here are some of the most common nutrients you’ll need and the foods that contain them:
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What?
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For?
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From?
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Protein
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Cell growth and blood production
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Lean meat, fish, poultry, egg whites, beans, peanut butter, tofu, milk, cheese, yoghurt
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Carbohydrates
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Daily energy production
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Breads, cereals, rice, potatoes, pasta, fruits, vegetables
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Calcium
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Strong bones and teeth, muscle contraction, nerve function
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Milk, cheese, yoghurt, spinach
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Iron
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Red blood cell production (needed to prevent anaemia)
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Lean red meat, spinach, iron-fortified wholegrain breads and cereals
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Vitamin A
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Healthy skin, good eyesight, growing bones
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Carrots, dark leafy greens, sweet potatoes
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Vitamin C
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Healthy gums, teeth, & bones, iron absorption, and strong immune system
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Citrus fruits, broccoli, tomatoes, fortified fruit juices
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Vitamin B12
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Formation of red blood cells, and nervous system health
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Meat, fish, poultry, milk
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Note: Vegetarians who don't eat dairy products need supplemental B12
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Vitamin D
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Healthy bones and teeth, and calcium absorption
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Fortified milk, dairy products, cereals, and breads
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Folic acid
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Blood and protein production, effective enzyme function
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Green leafy vegetables, dark yellow fruits and vegetables, beans, peas & nuts
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Fat
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Energy stores
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Meat, whole milk dairy products, nuts, peanut butter, margarine, vegetable oils
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Note: Limit fat intake to 30% or less of your total daily calorie intake
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Why not top up your intake of nutrients with Anmum Materna™? It's high in folic acid – a nutrient clinically tested to support the growth of your foetus. Anmum Materna™ is high in Folate, which is important to maintain the growth and development of the foetus. Delicious tasting Anmum Materna™ also contains Folic Acid, GA, EFA, Folate, FOS, Calcium, Iron & other essential nutrients. Just two glasses a day give you 100% of your daily folic acid and 50% of your iron needs.
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