Eating. for Two. healthy eating for pregnancy. The best food and how much to eat.

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Eating. for Two. healthy eating for pregnancy. The best food and how much to eat."

Transcription

1 Eating for Two healthy eating for pregnancy The best food and how much to eat.

2 Nutrition during pregnancy C ontrary to popular belief, eating for two is not an excuse to fill up on just any food that takes your fancy. Some women use pregnancy as an excuse to overeat. You do have increased nutrition needs because your food must provide all the nutrients for you and your baby. It is important to eat healthy foods in the It is important to right amounts. eat healthy foods Throughout pregnancy during this time. the food you eat provides the basic building blocks for the development and growth of your new baby. Exercise during pregnancy You need to keep physically active during pregnancy. Choose safe, enjoyable activities such as brisk walking, swimming and antenatal classes. This is not the time to start strenuous exercise. Avoid activity that involves: x Strong abdominal exercises x Bouncing x Fast, jerky movements. Learn to exercise your pelvic floor muscles and make this part of your daily routine. Weight gain during pregnancy... Most women gain between kilograms during their pregnancy. You will gain most of this weight from 20 weeks. If you are concerned about your weight, talk to your doctor or ask to see a dietitian. If you are overweight, it is important not to crash diet or skip meals when you are pregnant. Average weight gain distribution during pregnancy Baby 3.4 kg Blood 1.1 kg Breasts 0.5 kg Maternal fat stores 2.3 kg Placenta 0.5 kg Amniotic fluid 1.0 kg Uterus 1.0 kg Tissue fluid 2.8 kg Total 12.6 kg

3 Recommended serves for pregnant women Eat at least the following serves from the five food groups: Best food choices for pregnancy A serve is... 2 slices of bread medium bread roll = 1 cup cooked rice, pasta or noodles = 1 cup porridge = 11/3 cup breakfast cereal = 1/2 cup muesli = Bread, cereals, rice, pasta, noodles 4-6 serves =1 = 1/2 Vegetables, legumes 5-6 serves cup cooked vegetables cup cooked or canned beans, lentils, chick peas or split peas = 1 cup salad vegetables = 1 small potato = 1/2 Y our body needs more energy (kilojoules) and has a greater need for most nutrients during pregnancy. To meet your extra needs it is important to eat a variety of nutritious foods. The Guide will help you make the best choices. Eat the recommended serves from each of the five food groups. Your body needs more energy and has a greater need for most nutrients during pregnancy. = 1 medium piece (eg. apple, banana, orange, pear) 4 serves Fruit =2 small pieces (eg. apricots, kiwi fruit, plums) cup diced or canned fruit = 1/2 cup 100% juice = dried fruit (eg. 4 apricot halves, 11/2 tbsp sultanas) =1 = serves Milk, yogurt, cheese (Choose reduced fat varieties) = Meat, fish, poultry, eggs, nuts, legumes 11/2 serves Limit extra foods. ml (1 cup) milk cup evaporated milk = 40 g (2 slices) cheese = 200 g (1 small carton) yogurt = 250 ml (1 cup) custard = 1/2 g cooked lean meat or chicken (eg. 1/2 cup mince, 2 small chops, 2 slices of roast) = 1/2 cup cooked or canned beans, lentils, chick peas or split peas = g cooked fish fillet = 2 small eggs = 1/3 cup peanuts or almonds = 1/4 cup sunflower or sesame seeds Some foods do not fit into the five food groups. They contain too much fat, sugar and/or salt and very few essential nutrients. Choose carefully - only eat these foods sometimes or in small amounts. Avoid sugar substitutes and drinks high in kilojoules, sugar or artificial sweeteners (eg. soft drinks and diet drinks). THE AUSTRALIAN GUIDE TO HEALTHY EATING Enjoy a variety of foods every day

4 Special dietary needs... Folate Folate is an important vitamin during pregnancy. It helps reduce the risk of neural tube defects like spina bifida. Health authorities advise women to take a folic acid supplement (0.5 mg/day) if they are planning pregnancy, and for the first three months of pregnancy. Fruit, green vegetables, legumes and breakfast cereals with folate added are all good sources of dietary folate. Iron Your body needs more iron during pregnancy. Lean red meat is the best source of iron, followed by chicken and fish. Grains, legumes, nuts and vegetables also contain iron, but it is harder for the body to absorb the iron in these foods. Vitamin C-rich foods help your body take up iron. Improve your iron levels by eating foods high in vitamin C in the same meal as foods containing iron. Eat vegetables or salads with meat. Have citrus, berry or tropical fruit with your meal. Some women need iron tablets during pregnancy. Your doctor will advise if you need iron supplements. Calcium Your body has higher calcium needs during pregnancy. Calcium is important for your own needs, as well as building your baby s bones and teeth. Choose milk, cheese and yogurt, as they are good sources of calcium. If you drink soy or rice milk, make sure it has calcium added.

5 The early days... What about morning sickness? Some women have nausea and vomiting in the early stages of pregnancy. It is not always in the morning. It may help to: Eat small amounts more often Try dry foods (eg. bread or crackers) Eat before you get out of bed Avoid strong cooking smells Eat cold, plain or bland foods Avoid drinks with meals Ask someone else to cook I feel so tired It is normal to feel tired in the early stages of pregnancy. Make sure you rest and eat well. What to do if... You are constipated Constipation is common during pregnancy and may be due to: Hormonal changes Increased pressure on the bowel from the growing baby Iron supplements Not enough dietary fibre Not enough fluids Lack of exercise Drink plenty of water and be as active as you can Make sure you are eating high-fibre foods like wholemeal breads and cereals, fresh fruit, vegetables and dried fruit and nuts. Drink plenty of water and be as active as you can. If the problem persists, talk to your doctor. Be Aware... Alcohol is not recommended for pregnant women or women planning a pregnancy. During pregnancy, limit caffeine-containing drinks (coffee, tea, cocoa, cola and energy drinks with guarana or cola nut). Smoking can affect your baby s growth and development so you are advised not to smoke during pregnancy. Be aware of the dangers of passive smoking. All prescription drugs and over the counter medicines should be checked with your doctor or pharmacist before you take them. Marijuana and other mood altering drugs should not be used by pregnant women or women planning a pregnancy, as they can affect the baby. You suffer indigestion (heartburn) This may be a problem later in pregnancy as the baby presses on your stomach. It may help to: Avoid caffeine containing drinks (coffee, tea, cocoa, cola and energy drinks with guarana or cola nut) Avoid spicy or fatty foods Eat small amounts more often Sit or stand upright after eating You have cravings Some women have cravings for particular foods when they are pregnant. These cravings are not linked to special dietary needs. If you are eating the foods you crave, make sure your overall diet includes a variety of nutritious foods from the Guide.

6 Food Safety S ome foods contain bacteria or substances that may be harmful during pregnancy. LISTERIA Listeria is a bacteria that occurs in nature and in some foods. It generally does not harm healthy people. Pregnant women who eat foods high in Listeria are at risk of infection, which can result in miscarriage or stillbirth. High-risk foods include: x Pate or meat spreads x Soft cheeses (eg. brie, camembert, fetta, ricotta) x Luncheon meats both pre-packaged and from the deli counter (eg. polony, ham, small goods and other manufactured meats) x Smoked and raw seafood (eg. smoked salmon, oysters, sashimi and ready to eat cooked, peeled prawns) x Soft serve ice-creams x Raw eggs or foods containing raw or partially cooked eggs x Cold, cooked chicken there is no risk with freshly cooked roast meat that is steaming hot and eaten straight away x Unpasteurised dairy products MERCURY There are many health benefits to eating fish. Pregnant women and women planning a pregnancy can eat 2-3 serves of most fish each week. Some fish contain mercury that can be harmful to your baby if you eat too much. These fish should only be eaten once a fortnight. No other fish should be eaten during this fortnight. Fish which may be high in mercury: Shark/flake Broadbill Marlin Catfish Swordfish Orange roughy/sea perch For further support contact your GP or midwife Acknowledgments: The Australian Guide to Healthy Eating has been reproduced with kind permission of the Australian Government Department of Health and Ageing.

7 Nutrition & Physical Activity Branch, Department of Health, 2004 Local Contact HP2292Nov 04JN19750

Good Foods for Young Mums-to-be

Good Foods for Young Mums-to-be WOMEN AND NEWBORN HEALTH SERVICE King Edward Memorial Hospital Good Foods for Young Mums-to-be PREGNANCY Delivering a Healthy WA It is important to eat well when you are pregnant so that you and your baby

More information

Healthy eating for toddlers

Healthy eating for toddlers Healthy eating for toddlers Toddlerhood is a time where children learn about new foods and where life long eating habits are often established. To help children grow up to be healthy adults, it is important

More information

Healthy eating for healthy kidneys

Healthy eating for healthy kidneys Healthy eating for healthy kidneys Healthy lifestyle A healthy lifestyle is important in chronic kidney disease. Eating well can reduce your risk, or help to manage conditions such as diabetes, hypertension

More information

Healthy eating for breastfeeding mothers

Healthy eating for breastfeeding mothers Healthy eating for breastfeeding mothers Healthy eating is important when you are breastfeeding. Your body has a greater need for most nutrients. Some of the extra energy required for breastfeeding comes

More information

The AusTrAliAn Guide To healthy eating Eat a wide variety of nutritious foods from these five food groups every day Drink water.

The AusTrAliAn Guide To healthy eating Eat a wide variety of nutritious foods from these five food groups every day Drink water. The AusTrAliAn Guide To healthy eating Eat a wide variety of nutritious foods from these five food groups every day Drink water. use small amounts only sometimes and in small amounts Daily Diets These

More information

Original Date: May 20, Introduction

Original Date: May 20, Introduction Introduction Eating well when pregnant is one of the first and best gifts you can give to your baby. What you choose to eat will influence your health and his. You might be unsure about what is right for

More information

1. Deciding on the Food Budget and Which Foods to Spend Most Money on.

1. Deciding on the Food Budget and Which Foods to Spend Most Money on. Ideas Meal and planning tips for to fit eating your budget together Here is a plan to help you make the most of your food budget to promote health and well being for you and your family. Try working through

More information

Nutrition for Twins plus

Nutrition for Twins plus Nutrition for Twins plus When you are pregnant with twins or triplets, nutrition and weight gain are very important factors for a healthy pregnancy outcome. You also have greater needs and are at higher

More information

Healthy Eating During Pregnancy

Healthy Eating During Pregnancy Healthy Eating During Pregnancy Pregnancy is a time of great change. Your body is changing to allow your baby to grow and develop. Good nutrition will help you meet the extra demands of pregnancy while

More information

Healthy eating for vegetarian pregnant & breastfeeding mothers

Healthy eating for vegetarian pregnant & breastfeeding mothers Healthy eating for vegetarian pregnant & breastfeeding mothers Healthy eating is important at all stages of life, especially during pregnancy. Your choices of what to eat and drink at this time can affect

More information

High-iron diet. What is iron? How much iron do you need each day? Food sources of iron. Women who may be at risk of low iron levels include

High-iron diet. What is iron? How much iron do you need each day? Food sources of iron. Women who may be at risk of low iron levels include High-iron diet What is iron? Iron is a mineral found in every cell of the human body. Iron helps to carry oxygen from our lungs, around our bodies, to our brain and our muscles. This helps to keep us physically

More information

Dietary Management of Constipation

Dietary Management of Constipation Dietary Management of Constipation What is constipation? Constipation is when you have infrequent bowel movements (less than 3 times per week). Symptoms of constipation can include: Straining or difficulty

More information

Good Nutrition. while breastfeeding. WOMEN, YOUTH & CHILDREN COMMUNITY HEALTH PROGRAMS

Good Nutrition. while breastfeeding.  WOMEN, YOUTH & CHILDREN COMMUNITY HEALTH PROGRAMS Good Nutrition while breastfeeding There is strong evidence that breastfeeding provides significant health benefits for both mother and baby. www.health.act.gov.au WOMEN, YOUTH & CHILDREN COMMUNITY HEALTH

More information

Nutrition Information from My Plate Guidelines

Nutrition Information from My Plate Guidelines Nutrition Information from My Plate Guidelines Note: This information was compiled from the website: http://www.choosemyplate.gov/ for participants in the 4-H Food Prep Contest 1/12/16. The information

More information

in pregnancy Good Nutrition WOMEN, YOUTH & CHILDREN COMMUNITY HEALTH PROGRAMS

in pregnancy Good Nutrition  WOMEN, YOUTH & CHILDREN COMMUNITY HEALTH PROGRAMS Good Nutrition in pregnancy A healthy pregnancy is important for you and your baby www.health.act.gov.au WOMEN, YOUTH & CHILDREN COMMUNITY HEALTH PROGRAMS Good Nutrition in pregnancy 1 Good Nutrition in

More information

The Aboriginal and Torres Strait Islander Guide to Healthy Eating. Educator s Resource

The Aboriginal and Torres Strait Islander Guide to Healthy Eating. Educator s Resource The Aboriginal and Torres Strait Islander Guide to Healthy Eating Educator s Resource The Aboriginal and Torres Strait Islander Guide to Healthy Eating Educator s Resource Acknowledgments: Aboriginal and

More information

It is important to choose a wide variety of healthy foods to make sure that the nutritional needs of both mother and baby are met.

It is important to choose a wide variety of healthy foods to make sure that the nutritional needs of both mother and baby are met. Pregnancy and diet Summary A pregnant woman needs to boost her nutrient intake, rather than her kilojoule intake. Pregnancy creates extra demands for certain nutrients, including iron and folate. Good

More information

(8 years or younger)

(8 years or younger) What is iron? Iron deficiency in children (8 years or younger) Iron is a mineral found in food that your body needs. It is bound to hemoglobin, which is an important part of red blood cells. Iron helps

More information

The South African Guidelines for Healthy Eating and Food Guide

The South African Guidelines for Healthy Eating and Food Guide The South African Guidelines for Healthy Eating and Food Guide For more information contact: Department of Health. Directorate: Nutrition Private Bag X828; Pretoria 0001. This information pamphlet provides

More information

Twin and triplet pregnancy: healthy eating and nutrition guide

Twin and triplet pregnancy: healthy eating and nutrition guide Twin and triplet pregnancy: healthy eating and Healthy eating for a multiple pregnancy Nuts & seeds Oils & fats 1 serve per day (margarine, oil) 1 serve = a handful 1 or 2 tablespoons per day Cereals &

More information

Healthy Eating after Colorectal Cancer. A dietary guide for optimising health after treatment for colorectal cancer

Healthy Eating after Colorectal Cancer. A dietary guide for optimising health after treatment for colorectal cancer Healthy Eating after Colorectal Cancer A dietary guide for optimising health after treatment for colorectal cancer Introduction Eat your way to a lower risk of cancer recurrence! Following treatment for

More information

Healthy Eating for Pregnancy

Healthy Eating for Pregnancy Healthy Eating for Pregnancy The Health Promotion Unit of the Department of Health and Children acknowledges and thanks the Paediatric Interest Group of the Irish Nutrition and Dietetic Institute for their

More information

Nutrition and Chronic Kidney Disease

Nutrition and Chronic Kidney Disease Nutrition and Chronic Kidney Disease I have been told I have early kidney failure. What does this mean? What can I expect? This means that your kidneys are not doing as good a job as they should to help

More information

What is a balanced diet?

What is a balanced diet? 01 Balanced diet The Eatwell Plate What is a balanced diet? Your balanced diet will be specific to you it will depend on your age, your body weight and your gender. It also depends on how active you are.

More information

Nutrition and Exercise During Pregnancy

Nutrition and Exercise During Pregnancy Nutrition and Exercise During Pregnancy Introduction Healthy eating and exercising are important for a healthy pregnancy. This reference summary will give you tips on eating and exercising during pregnancy.

More information

University College Hospital

University College Hospital University College Hospital How to get enough iron in your child s diet Information for parents and guardians Department of Nutrition & Dietetics (Paediatrics) If you would like this document in another

More information

Iron in your diet. Nutrition and Dietetics

Iron in your diet. Nutrition and Dietetics What is iron? Iron is a mineral that is found in a limited number of foods. Iron is needed by our bodies for making healthy red blood cells which carry oxygen around the body. Why is it important to have

More information

Healthy Eating for Diabetes

Healthy Eating for Diabetes Healthy Eating for Diabetes What is diabetes and why is it important to manage it? Diabetes occurs when there is too much glucose in the blood. Learning how to manage your diabetes will help you feel better

More information

Why iron and haemoglobin are important

Why iron and haemoglobin are important Iron and haemoglobin Why iron and haemoglobin are important Meet Kylie Kylie is a blood donor. Kylie knows that having a healthy iron enriched diet will help restore the iron removed with blood donation.

More information

The eatwell plate is based on the Government s Eight Tips for Eating Well, which are:

The eatwell plate is based on the Government s Eight Tips for Eating Well, which are: Teachers Notes The eatwell plate The eatwell plate is a pictorial food guide showing the proportion and types of foods that are needed to make up a healthy, varied and balanced diet. The plate has been

More information

FACTSHEET. Trying for a Baby. Some nutrition tips. Think about vitamin D. The British Nutrition Foundation

FACTSHEET. Trying for a Baby. Some nutrition tips. Think about vitamin D. The British Nutrition Foundation Trying for a Baby Deciding to have a baby is a really exciting time and you will be thinking about many aspects of your life. You may take a look at your lifestyle and think about making some changes to

More information

Healthy eating for vegan pregnant and breastfeeding mothers

Healthy eating for vegan pregnant and breastfeeding mothers Healthy eating for vegan pregnant and breastfeeding mothers Healthy eating is important at all stages of life, especially during pregnancy. Your choices of what to eat and drink at this time can affect

More information

How healthy is your diet? Questionnaire

How healthy is your diet? Questionnaire This questionnaire is designed to allow you to assess the nutritional value of your diet. Answer yes or no to the questions below and then read the supplementary information that will help you to consider

More information

Information for you. Healthy eating and vitamin supplements in pregnancy. Who is this information for? Healthy eating

Information for you. Healthy eating and vitamin supplements in pregnancy. Who is this information for? Healthy eating Information for you Published in October 2014 (next review date: 2017) Healthy eating and vitamin supplements in pregnancy Who is this information for? This information is for you if you want to know more

More information

Obstetrical Health Promotion. Nutritional Guidelines for a Multiple Pregnancy

Obstetrical Health Promotion. Nutritional Guidelines for a Multiple Pregnancy Obstetrical Health Promotion Nutritional Guidelines for a Multiple Pregnancy This booklet contains general information that is not specific to you. If you have any questions after reading this, ask your

More information

Healthy Eating. 6 th grade Family & Consumer Sciences

Healthy Eating. 6 th grade Family & Consumer Sciences Healthy Eating 6 th grade Family & Consumer Sciences What are some reasons we eat? Hunger or Appetite Nutritional Requirements The Need For Energy Our Attitude towards a food Our Emotions The Smell, texture,

More information

But what does my body need? (No...it is not just candy and soda!)

But what does my body need? (No...it is not just candy and soda!) Chapter 35: Page 349 In the last chapter, you learned how important your immune system is to your survival. This week, you are going to learn how to keep your immune system strong and ready to protect

More information

DIABETES & HEALTHY EATING

DIABETES & HEALTHY EATING DIABETES & HEALTHY EATING Food gives you the energy you need for healthy living. Your body changes most of the food you eat into a sugar called glucose. (glucose) Insulin helps your cells get the sugar

More information

Eat well, A healthy diet during pregnancy is essential for both the mother and the baby. Nutrients and benefits

Eat well, A healthy diet during pregnancy is essential for both the mother and the baby. Nutrients and benefits Eat well, mum Nutrition 11 ating well should start even before you plan for a baby and this should be maintained throughout your pregnancy. Good nutrition safeguards your health during pregnancy and ensures

More information

Red Meat & Iron. InsIde. The role of red meat in a balanced diet. EatWelshLamb.com EatWelshBeef.com MeatandHealth.com. Great Tasty Recipe

Red Meat & Iron. InsIde. The role of red meat in a balanced diet. EatWelshLamb.com EatWelshBeef.com MeatandHealth.com. Great Tasty Recipe Red Meat & Iron The role of red meat in a balanced diet InsIde Great Tasty Recipe EatWelshLamb.com EatWelshBeef.com MeatandHealth.com Get the facts Other meaty facts booklets in the series; red meat and

More information

Iron and Phosphorus and Kidney Disease

Iron and Phosphorus and Kidney Disease Iron and Phosphorus and Kidney Disease For people with kidney disease, it is important to get enough iron in the diet while not getting too much phosphorus. Kidney disease can cause problems with the growth

More information

Gestational Diabetes: Information on: What is Gestational Diabetes? Healthy Eating Healthy Blood Sugar levels or targets Active Living

Gestational Diabetes: Information on: What is Gestational Diabetes? Healthy Eating Healthy Blood Sugar levels or targets Active Living Diabetes in Pregnancy Gestational Diabetes: Information on: What is Gestational Diabetes? Healthy Eating Healthy Blood Sugar levels or targets Active Living September 2014 Gestational Diabetes Gestational

More information

Iron in your diet. Nutrition & Dietetics

Iron in your diet. Nutrition & Dietetics What is iron? Iron is a mineral that is found in a limited number of foods. Iron is needed by our body for healthy blood. It produces red blood cells which carry oxygen around the body. Why is it important

More information

Weaning learning to like new tastes and textures

Weaning learning to like new tastes and textures Complementary feeding or weaning is introducing solid foods in addition to your baby s milk feeds. Babies develop at different rates so begin when your baby is ready by six months, but not before four

More information

healthy eating for gestational diabetes

healthy eating for gestational diabetes Talking diabetes No.19 healthy eating for gestational diabetes Gestational diabetes occurs in 5 8% of Australian women during pregnancy. It happens because the changing hormone levels in the body have

More information

Healthy eating for haemodialysis

Healthy eating for haemodialysis Healthy eating for haemodialysis Haemodialysis removes water and waste products from your blood by running it through a filter. It only partially replaces the functions of the kidneys. There are a number

More information

Chapter 4 to supplement or not to supplement

Chapter 4 to supplement or not to supplement Chapter 4 to supplement or not to supplement What vitamins and minerals do I really need? What about other supplements herbal and botanical supplements, fibre and meal replacements, for example? CHAPTER

More information

Healthy Eating for Diabetes

Healthy Eating for Diabetes Healthy Eating for Diabetes What is diabetes? Diabetes is when your blood sugar (glucose) levels are higher than normal. For some people, this is because the insulin in their body doesn t work as well

More information

Dietary Intervention

Dietary Intervention The Dietary Advice to Stop Hypertension eating plan 1 The Dietary Advice to Stop Hypertension (DASH) eating plan, developed by United States National Institute of Health, features plenty of fruits, vegetables,

More information

Dietary advice for diabetes

Dietary advice for diabetes Golden Jubilee National Hospital NHS National Waiting Times Centre Dietary advice for diabetes Patient information guide Agamemnon Street Clydebank, G81 4DY (: 0141 951 5000 www.nhsgoldenjubilee.co.uk

More information

High protein, high energy diet for children and adolescents

High protein, high energy diet for children and adolescents High protein, high diet for children and adolescents Children need enough, protein Legumes such as lentils and beans and nutrients to grow. Sometimes Nuts, seeds and their pastes (e.g. children require

More information

LONG DAY CARE MENU PLANNER

LONG DAY CARE MENU PLANNER LONG DAY CARE MENU PLANNER This menu planner is to help you plan a four week cycle of your menu that will meet the nutrional needs of the children in your centre. A centre that is open for eight hours

More information

Canada s Food Guide Jeopardy

Canada s Food Guide Jeopardy Canada s Food Guide Jeopardy Drafted: July 2008 Revised: December 2012 Eating Well with Canada s Food Guide Veg & Fruit Grain Products Milk & Alternatives Meat & Alternatives Physical Activity Miscellaneous

More information

EMBRACE Your Journey Nutrition During Treatment

EMBRACE Your Journey Nutrition During Treatment Nutrition is an important part of your cancer treatment. As you prepare for treatment, it is important to focus on eating a well-balanced diet so that your body is as healthy as it can be. When your body

More information

Dietary Guidelines 2010 Self-Test Answer Key

Dietary Guidelines 2010 Self-Test Answer Key Name: Date: 1. One Purpose of the Dietary Guidelines for Americans (DGAs) is to a) Provide a science base for U.S. food and nutrition program policies - See page 6 b) Encourage everyone to eat a balanced

More information

Nutrition During Pregnancy

Nutrition During Pregnancy Nutrition During Pregnancy A balanced diet is a basic part of good health at all times in your life. During pregnancy, your diet is even more important. The foods you eat are the main source of nutrients

More information

Eat Smart! Follow the. Healthy Eating. Food Pyramid!

Eat Smart! Follow the. Healthy Eating. Food Pyramid! Eat Smart! Follow the Healthy Eating Food Pyramid! Food contains various types of nutrients to keep us healthy. For the sake of health, the nutritional value, functions, freshness and hygiene condition

More information

HIV/AIDS AND NUTRITION

HIV/AIDS AND NUTRITION HIV/AIDS AND NUTRITION agriculture Department: Agriculture REPUBLIC OF SOUTH AFRICA HIV/AIDS AND NUTRITION Eating correctly does make a difference! When your body gets enough of the right food, you will

More information

Reduce your risk of cancer. Healthy body weight

Reduce your risk of cancer. Healthy body weight Reduce your risk of cancer Healthy body weight Healthy body weight to reduce your risk of cancer More than 3 in 5 Australians adults are either overweight or obese, meaning they carry too much body fat.

More information

Lifestyle and dietary advice for pregnant women

Lifestyle and dietary advice for pregnant women Lifestyle and dietary advice for pregnant women Information to help you promote and protect your health in pregnancy Excellent Care with Compassion 2 Work You should be able to continue working during

More information

It is important to know that some types of fats, like saturated and trans fat, can raise blood cholesterol levels.

It is important to know that some types of fats, like saturated and trans fat, can raise blood cholesterol levels. Healthy Eating You are what you eat! So before you even shop for food, it is important to become a well informed, smart food consumer and have a basic understanding of what a heart healthy diet looks like.

More information

(t)01224 554400 (e) Please ask for publication CGD 060003

(t)01224 554400 (e) Please ask for publication CGD 060003 If you need this, or any other NHS Grampian publication in an alternative format (large print, audio tape etc) or in another language please contact Corporate Communications. (t)01224 554400 (e) grampian@nhs.net

More information

Supporting School Food Guidelines. information for parents and caregivers

Supporting School Food Guidelines. information for parents and caregivers Supporting School Food Guidelines information for parents and caregivers HEALTHY STUDENTS HEALTHY SCHOOLS 2008 3 Healthy choices available in our schools This brochure provides parents and caregivers with

More information

The cause of iron-deficiency anaemia A lack of iron in the diet is one cause of iron deficiency anaemia, but there are also other causes:

The cause of iron-deficiency anaemia A lack of iron in the diet is one cause of iron deficiency anaemia, but there are also other causes: Iron Deficiency Anaemia Iron deficiency anaemia is a common type of anaemia that develops due to insufficient iron. Iron is necessary to make haemoglobin, a substance in red blood cells that enables them

More information

Fresh Food. to Fuel your Day! A GUIDE TO HEALTHY LUNCH BOXES

Fresh Food. to Fuel your Day! A GUIDE TO HEALTHY LUNCH BOXES Fresh Food to Fuel your Day! A GUIDE TO HEALTHY LUNCH BOXES 1 South Australians don t eat enough fruit and vegetables. Most adults in South Australia eat around 1½ serves of fruit and 2½ serves of veg

More information

The Australian Guide to. Healthy Eating. Background information for consumers

The Australian Guide to. Healthy Eating. Background information for consumers The Australian Guide to Healthy Eating Background information for consumers T H E A U S T R A L I A N G U I D E T O H E A L T H Y E A T I N G Enjoy a variety of foods every day Vegetables, legumes Fruit

More information

PREGNANT: What should I eat and how much?

PREGNANT: What should I eat and how much? PREGNANT: What should I eat and how much? The information explosion in the science of nutrition very often creates the impression that available information is contradictory. Consequently, it is no longer

More information

Healthy foods and drinks for children aged 1 4 years

Healthy foods and drinks for children aged 1 4 years Department of Health Healthy foods and drinks for children aged 1 4 years 13 Growing Strong Feeding you and your baby Great state. Great opportunity. 1 By the time your child is one year old, they should

More information

Diabetes and Your Diet July 2011

Diabetes and Your Diet July 2011 These are general guidelines to help improve blood sugar levels. Talk to your dietitian about how they fit into your specific kidney diet. Foods are made up of protein, fat and carbohydrate. Protein (meat

More information

Healthy Eating For Your Kidneys

Healthy Eating For Your Kidneys Winter 14 Healthy Eating For Your Kidneys (For People Not on Dialysis) BC Provincial Renal Agency If you have kidney disease, you may need to change the food you eat. Changes will depend on your appetite,

More information

Your liver shrinkage diet prior to surgery (Diet Option)

Your liver shrinkage diet prior to surgery (Diet Option) Your liver shrinkage diet prior to surgery (Diet Option) Introduction All people who need obesity surgery have a large fatty liver, which causes difficultly for the laparoscopic surgery. Therefore, before

More information

Healthy Eating for Mothers-to-be with Gestational Diabetes

Healthy Eating for Mothers-to-be with Gestational Diabetes Healthy Eating for Mothers-to-be with Gestational Diabetes In Brief: Eat a variety of nutritious foods including multigrain bread, rice, pasta, noodles, wholegrain cereals, vegetables (including legumes),

More information

Dietary advice for people starting treatment for Hepatitis C. Information for patients Sheffield Dietetics

Dietary advice for people starting treatment for Hepatitis C. Information for patients Sheffield Dietetics Dietary advice for people starting treatment for Hepatitis C Information for patients Sheffield Dietetics Do I need to follow a special diet? You don t need to have a special diet but you should try and

More information

Ideas for improving your calcium intake

Ideas for improving your calcium intake Ideas for improving your calcium intake This booklet is designed to help you increase dietary calcium intake using foods high in calcium to maintain healthy bones and teeth This booklet was given to you

More information

Weight Loss and Kidney Disease July A Slow Weight Loss is Best. Tips for a Healthy Lifestyle with Kidney Disease

Weight Loss and Kidney Disease July A Slow Weight Loss is Best. Tips for a Healthy Lifestyle with Kidney Disease A Slow Weight Loss is Best Healthy weight loss takes time! Reaching and keeping a healthy weight means eating well-balanced, nutritious, and low-fat meals and exercising regularly. Healthy weight loss

More information

University College Hospital. Food and diabetes: healthy eating for over five s

University College Hospital. Food and diabetes: healthy eating for over five s University College Hospital Food and diabetes: healthy eating for over five s Children and Young People s Diabetes Service There is no special diet recommended for people with diabetes. Healthy eating

More information

Constipation? Dietary advice for adults having radiotherapy or chemotherapy

Constipation? Dietary advice for adults having radiotherapy or chemotherapy Constipation? Dietary advice for adults having radiotherapy or chemotherapy Patient Information Introduction This leaflet gives dietary advice for patients who feel constipated following radiotherapy or

More information

Dietary advice for adults experiencing constipation following radiotherapy or chemotherapy

Dietary advice for adults experiencing constipation following radiotherapy or chemotherapy Dietary advice for adults experiencing constipation following radiotherapy or chemotherapy Delivering the best in care UHB is a no smoking Trust To see all of our current patient information leaflets please

More information

My Diabetic Meal Plan during Pregnancy

My Diabetic Meal Plan during Pregnancy My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and snacks throughout the day to help control your blood sugar. This also helps you get in enough

More information

EATING FOR GOOD HEALTH

EATING FOR GOOD HEALTH EATING FOR GOOD HEALTH You are what you eat may be a popular saying, but it is very true. What you eat determines how you look, how you feel, how healthy you are and how long you may live. Eating the right

More information

Appendix A Food Sources of Vitamins and Minerals

Appendix A Food Sources of Vitamins and Minerals Appendix A Food Sources of Vitamins and Minerals Appendix A 229 Appendix A Food Sources of Vitamins and Minerals Vitamin A (Retinol) Food Amount IU* Liver 3 oz 45,400 Crab 2 cup,680 Egg medium 590 Fats

More information

-Grains are divided into 2 subgroups: whole grains and refined grains.

-Grains are divided into 2 subgroups: whole grains and refined grains. Nutrition (Pre-3 rd ) was written to educate young people, parents and teachers about where our food comes from. This guide provides nutrition facts, useful definitions, and additional websites for teachers

More information

Healthy Eating during Pregnancy and Breastfeeding

Healthy Eating during Pregnancy and Breastfeeding WORLD HEALTH ORGANIZATION Regional Office for Europe Nutrition and Food Security Healthy Eating during Pregnancy and Breastfeeding Booklet for mothers 2001 EUR/01 5028598 ORIGINAL: ENGLISH UNEDITED E73182

More information

APPENDIX A O N E - W E E K MEAL PLAN

APPENDIX A O N E - W E E K MEAL PLAN This one-week meal plan is based on Canada s Food Guide recommended servings for a senior woman. Senior men should add one Food Guide Serving of grain products a day. (For example, a senior man could add

More information

5 Steps to Healthy Eating for Youth 12-18

5 Steps to Healthy Eating for Youth 12-18 5 Steps to Healthy Eating for Youth 12-18 Eating healthy and being physically active are important parts of being healthy and feeling good. When you eat well your body gets the nutrients and energy you

More information

Managing Bowel Problems after Cancer Treatment

Managing Bowel Problems after Cancer Treatment Managing Bowel Problems after Cancer Treatment UHN Information for cancer survivors Read this pamphlet to learn: What bowel problems are What causes bowel problems What you can do to manage your bowel

More information

Lesson Overview. Learning Goals BASIC NUTRITION: GUIDELINES FOR BALANCED MEALS AND SPECIAL DIETS LESSON PLAN

Lesson Overview. Learning Goals BASIC NUTRITION: GUIDELINES FOR BALANCED MEALS AND SPECIAL DIETS LESSON PLAN BASIC NUTRITION: GUIDELINES FOR BALANCED MEALS AND SPECIAL DIETS LESSON PLAN Lesson Overview Time: One Hour This lesson covers the basics of good nutrition, recommendations for a balanced diet, and special

More information

High School. Sports Nutrition and Performance

High School. Sports Nutrition and Performance High School Sports Nutrition and Performance Project Sponsors USDA Project funded through the Supplemental Nutrition Assistance Program (SNAP) School District of Philadelphia Department of Nutrition Sciences,

More information

Women s & Children s Hospital. Healthy Eating for. Gestational Diabetes

Women s & Children s Hospital. Healthy Eating for. Gestational Diabetes Women s & Children s Hospital Healthy Eating for Gestational Diabetes Gestational Diabetes Contents 1 What is Gestational Diabetes? 1 Why diet is important? 2 Healthy eating during pregnancy 4 Healthy

More information

Riding Day Meal Plan. Day 2 (Moderate training day, 2-4 hours)

Riding Day Meal Plan. Day 2 (Moderate training day, 2-4 hours) Riding Day Meal Plan During Riding During Riding (eat soon after training) Supper Day 1 (Hard training day- Riding +10 horses, >5 hours) Natures Path Milled Rice cereal with apple sauce, Greek yogurt and

More information

The nutrients that deserve special attention during pregnancy

The nutrients that deserve special attention during pregnancy Nutrition during Pregnancy Eating well before and during pregnancy helps to ensure that your baby has a healthy start. There is no magical formula for pregnancy nutrition, in fact, during pregnancy the

More information

Healthy eating for pregnancy

Healthy eating for pregnancy Healthy eating for pregnancy In this booklet: Important nutrients during pregnancy Weight gain Foods to avoid Pregnancy-related health concerns Frequently asked questions York Region Support Programs This

More information

Take Control of Your Health and Reduce Your Cancer Risk

Take Control of Your Health and Reduce Your Cancer Risk Take Control of Your Health and Reduce Your Cancer Risk Creation of this material was made possible in part by a pioneering grant from CBCC-USA. Distributed by India Cancer Initiative Take Control of

More information

Presentation Prepared By: Jessica Rivers, BASc., PTS

Presentation Prepared By: Jessica Rivers, BASc., PTS Presentation Prepared By: Jessica Rivers, BASc., PTS Presentation Outline Why should we care about our eating habits? Why is nutrition so important as we age? How do we know if we are eating healthy? What

More information

gestational diabetes my pregnancy, my baby, and me

gestational diabetes my pregnancy, my baby, and me gestational diabetes my pregnancy, my baby, and me What is Gestational Diabetes? Gestational diabetes occurs when your body cannot make adequate use of sugar in the blood. It is first found during pregnancy.

More information

Nutrition and Chronic Renal Failure

Nutrition and Chronic Renal Failure Nutrition and Chronic Renal Failure A Guide for Patients/Families Department of Nutrition and Food Services A Unit of The Aga Khan Hospital and Medical College Foundation; Licensed under Section 42 of

More information

Preconception Care: Things to Do before You Become Pregnant

Preconception Care: Things to Do before You Become Pregnant Preconception Care: Things to Do before You Become Pregnant Planning a pregnancy with someone that you love can be exciting and rewarding. There are many things for you and your partner to consider before

More information

Healthy Foods for my School

Healthy Foods for my School yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, Healthy Foods for my School Nutrition Standards for Saskatchewan Schools Schools are an ideal place

More information

Are you getting enough iron? Practical and easy to follow guidelines on how you can meet your daily iron needs.

Are you getting enough iron? Practical and easy to follow guidelines on how you can meet your daily iron needs. Are you getting enough iron? Practical and easy to follow guidelines on how you can meet your daily iron needs. Are you low in iron? Symptoms of iron deficiency are subtle and may be mistaken for a busy

More information

Low Residue Diet A low residue diet is easier for your gut to digest. It

Low Residue Diet A low residue diet is easier for your gut to digest. It Low Residue Diet A low residue diet is easier for your gut to digest. It may be recommended to help improve your symptoms, to prepare you for an investigation or to reintroduce food after a period without

More information