1/4 PLATE OF GRAINS
– Choose rice, noodles, pasta, bread (all wholegrain), oat, potato, sweet potato, red rice or soba noodles.
1/4 PLATE OF PROTEIN
– You can choose: poultry, red meats (1 time/week), fish and seafood, eggs, milk, yogurt and cheese, beans.
1/2 PLATE OF VEGETABLES & FRUITS
- – Choose vegetables in every main meals: carrots, zucchini, lady fingers, bok choy, kailan, etc..
- – Remember: potatoes are not vegetables but grains.
- – Take 1 portion of fruit during snacks.
- – Drink 2-2.5 liters of plain water/day.
- – Prefer olive oil, sesame oil, canola oil, avocado, nuts and seeds.
- – Reduce bad fats: fast food, processed food (sausage, salami), fries, deep fry food, chips, etc..
Child's Risk of Allergy
- – Diet during pregnancy, might have an impact on the child’s risk for developing allergies. Kids who are more likely to develop food allergy and eczema, are born from mothers with history of allergic disease and poor diet diversity.
- – Processed food and chemicals may also increase the risk.
- – Maintain a well-balanced, varied diet throughout pregnancy and lactation.
- – Avoid processed foods and chemicals.
- – Avoid food allergens only in case of proven allergy.
- – Don’t avoid unnecessary valuable nutrients during pregnancy if you are not allergic to it (e.g. do not start a gluten free diet if you don’t have celiac disease, but always discuss with your doctor before you decide to take any special diet).
- – It maintains muscle tone, helps not to gain unnecessary weight, it reduce constipation and lower back pain.
- – Please discuss with your gynaecologist which is the best activity for you and when to start.
– Pregnancy targeted exercises: swimming, yoga, pilates, stretching, walking, pelvic floor exercises.
– Lift weight (it stimulates uterine contraction), cycling, basketball, volleyball, running, gymnastic, HIIT and activities with vigorous movement and jumps, skating and inline skating.