Bump to BIRTH

FROM PREG­NANCY TO MOTHERHOOD, WE’VE GOT YOU COV­ERED

Mother & Baby (Australia) - - Real Advice -

Good food guide

Get­ting the right nu­tri­tional bal­ance when you’re preg­nant can be dif­fi­cult. There are plenty of rules about what not to eat, as well as con­flict­ing in­for­ma­tion around kilo­joule con­sump­tion and the best types of foods to aid your baby’s growth and de­vel­op­ment. Nu­tri­tional ther­a­pist and mum-to-be An­gelique Pana­gos shares her ad­vice for a nu­tri­tious preg­nancy diet:

PRO­TEIN POWER: “This is an im­por­tant build­ing block in the body and it’s nec­es­sary for both mum and grow­ing baby,” she says, “Good sources in­clude fish, poul­try, or­ganic free-range eggs, beans, lentils, nuts and seeds and, in mod­er­a­tion, game and red meat.”

AT LEAST FIVE A DAY: “Aim for at least five (but ide­ally 10+) serv­ings of rain­bow-coloured fruit and veg­eta­bles daily to boost your in­take of key vi­ta­mins, min­er­als and an­tiox­i­dants.” If you’re hav­ing trou­ble fit­ting them in, make your­self a power-packed smoothie to sip on.

WHOLEGRAIN HEROES: “Opt­ing for th­ese grains will max­imise your in­take of the es­sen­tial nu­tri­ents in­clud­ing as B vi­ta­mins, zinc, mag­ne­sium and cal­cium. The high lev­els of fi­bre also en­sure a slow and sus­tained en­ergy release to help sta­bilise blood sugar lev­els.”

THE GOOD OILS: “In­clude no more than two por­tions of oily fish per week along­side fresh, non-roasted nuts and seeds. Es­sen­tial fats are key build­ing blocks for the de­vel­op­ment of the baby’s brain, cen­tral ner­vous sys­tem and eyes.”

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