Follow these 10 simple steps toward a healthy diet for mother and unborn babies…

1. Eat at least 3 meals a day – breakfast, lunch, supper AND something small between meals like an apple, orange or banana.
2. Eat fatty fish (pilchards, sardines or salmon) at least 3 times a week to help ensure that the baby’s brain and eyes develop properly. Woolworths Omega 3 eggs are also a good option as is the Omega 3 bread. One egg every day combined with the bread and or fish will help one achieve desirable dietary levels of Omega 3.
3. Eat 2 -3 portions (1 portion = 250ml milk or 150 – 175 ml yoghurt) of dairy each day.
4. Eat 2 -3 portions of protein (1 portion = a piece the size of a matchbox) such as meat, fish or chicken, lentils, beans, an egg or Soya mince each day.
5. Eat a handful of nuts every day (variety is important – try to have almonds, walnuts and other nuts mixed). 2 Tablespoons daily will contribute essential nutrients and good fat to the diet.
6. Eat a piece of avocado as often as one wants to.
7. Use canola oil or olive oil when cooking – not sunflower oil.
8. Eat a minimum of 3 pieces of fruit per day (a variety if possible).
9. Try to eat at least 2 cups of vegetables a day e.g. onions, broccoli, tomatoes, carrots, cabbage, spinach, green beans, pumpkin etc. Spinach and other dark green and leafy vegetables like broccoli are also very important foods to include.
In addition:
Have a serving of unrefined starchy foods with every meal.
– have e.g. whole wheat bread, not white bread.
– have e.g. stone ground maize rather than sifted maize.
– have e.g. brown rice, barley, lentils and beans instead of white rice.
This will improve overall nutrient content as well as help prevent constipation.

10. Drink water, rooibos and ginger tea – but no need to drown oneself in it…

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10 Food tips for optimum nutrition during pregnancy