Unsure on what foods to eat during pregnancy? - Use this checklist to help you with your dieting plan

It’s important for every woman to consider her diet closely during this precious time. It can be common for women to feel quite overwhelmed about which food they can and cannot eat during pregnancy.

Hartmann Direct, specialists in providing healthcare products, explores what types of food women should aim to consume whilst they are expecting to make up and healthy and balanced diet. Consider as many of the foods from this list as possible to ensure you get a great level of varied nutrition in your diet:

1. Starchy foods (carbs)

Starchy foods are an essential source of energy. Many also provide a mix of essential vitamins and fibre. They'll keep you filled with substance without being overly rich and packed with calorie overdoses. Ideal foods within this category include breads, potato, rice, pasta and oats. These foods should make up around 30% of your diet.

2. Fresh fruit and vegetables

Fruits and vegetable play a vital role in digestion as they contain fibre and almost all varieties are a fantastic source of vitamins. Get a good selection of different fruits and vegetables into your diet to help fight constipation and varying deficiencies.

3. Protein from meat and fish

You should aim to take in sensible amounts of protein daily from lean meats and eggs. Make sure you’ve removed excess natural fat and try not to use too much oil in the cooking process. It’s a good idea to have fish at least twice a week but avoid shark, swordfish or marlin. Salmon and mackerel are great examples of healthy oily fish that provide a good amount of omega 3, which is important for maintaining a healthy brain.

4. Calcium and dairy

Dairy products supply a great deal of calcium which is vital for bone growth and combating harmful deficiencies. Milk, cheese and yogurts make up the bulk of easily accessible calcium rich dairy foods. It's important not to overdo it as these foods are often very high in fat. If you are trying to refrain from eating dairy products, then it’s best to aim for alternatives that are calcium fortified and do not contain sweeteners.

5.  Have healthy snacks instead of sugary options

When hunger strikes, it can be very tempting to reach for convenient snacks that are filled with fats and sugars. Foods like biscuits, cakes, fizzy flavoured soft drinks and sweets like chocolate are all packed with high amounts of sugar. Not only is sugar bad for the condition of your teeth, sugary diets are a leading cause of weight gain and diabetes. Instead of sugary products you should try and incorporate healthier snacks into your day to day routine. Here are few ideas you can try:

●       A bowl of salad with lean ham and a small amount of grated cheese.

●       A plain bread or pita sandwich with tuna, salmon or chicken filling.

●       Sticks of carrot, celery, or cucumber with hummus.

●       Plain yoghurt with fresh or canned fruit. Keep an eye out for the sugar contents in canned fruit with cyrups. High sugar content should always be a concern.

●       Apricots, figs, dates, and prunes make great alternatives to convenience sweets as they are easy to eat but are also packed with natural sugars and high levels of fibre.

●       Soups made from vegetables or beans. Beans are a great substitute for meats in various meals, as they offer a great savory flavor, dense texture and are crammed with fibre.

●       Porridge is a good breakfast that releases energy slowly and keeps you full for longer than sugary simple carb cereals. Mix porridge with fresh fruit and nuts to add sweetness and crunch.

●       Tropical fruits like pineapple and mango are bursting with very strong sweetness. Have chunks of them on their own or add them to dishes instead of refined sugars. 

●       Baked potatoes are very quick and easy to prepare in the microwave. They are very filling and pretty much go with anything. Have a baked potato instead of chips, crisps and other high fat options.

By getting a regular supply of the key food groups above you’ll be doing everything possible to ensure your pregnancy diet is well in line with optimum levels of health and nutrition.

This post was written by Hartmann Direct, experts in health care and incontinence solutions. If you think we’ve left anything out, please feel free to let us know in the comments below!