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A healthy diet will provide the nutrients that are necessary for your baby’s healthy development. The easiest way to ensure that you are eating healthily is to eat a range of fresh, seasonal, unprocessed foods.

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Right from the beginning of pregnancy, your baby will need access to extra protein, minerals vitamins and water and energy (carbohydrates) for healthy growth and development. Most women will need to consume only an extra 300 – 500 calories per day (depending on your pre-pregnant weight and your level of daily activity), but the need for protein and some minerals during pregnancy increases by more than 50%. This means that pregnant women should increase their intake of low calorie, protein rich foods e.g any of the following eaten with fresh or snap frozen vegetables and followed by fresh seasonal fruit.


  • low fat cheese e.g. edam, cottage cheese
  • low-fat, sugar free yoghurt
  • eggs (poached or boiled)
  • tofu
  • tuna or salmon (waterpacked)
  • lean meat
  • cooked beans or lentils
  • raw nuts (especially almonds)
  • wholegrain (low sugar) bread/cereal etc

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