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Rosie Dodds
Safe Food: What to eat and drink in pregnancy
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Contents
Introduction
1 What is ‘healthy eating’?
Getting the balance right
Treats
Food choices from across the world
What is a nutrient?
What are carbohydrates?
Starchy carbohydrates
Sugary carbohydrates
Wholemeal foods
How much starchy carbohydrate?
What are minerals?
What are vitamins?
Why are vegetables and fruit so important?
Shopping for fruit and vegetables
How much vegetables and fruit?
What about protein?
Animal protein
Vegetable protein
How much animal protein?
How much vegetable protein?
What about milk foods?
Can’t drink milk?
How much milk?
What is so bad about fats and sugar?
The problem with fats
Saturated fats
Mono and poly: the unsaturated fats
Essential fatty acids
Trans fats
What’s wrong with sugar?
Last, but not least – water!
Urine infection
Key points
2 More about healthy eating
Folic acid: a very important vitamin for babies
Folic acid supplements
Planning a pregnancy?
Foods rich in folic acid (best first)
Vitamin B
12
: another B group vitamin
Foods rich in vitamin B
12
(best first)
Vitamin A: harmful if you have too much
Vitamin C: needed every day
Foods rich in vitamin C (best first)
Tips for preserving vitamins
Antioxidants: nutrients fighting pollution
Vitamin D: the sunlight vitamin
Calcium: a mineral for strong bones and teeth
Foods rich in calcium (best first)
Zinc: the fertility mineral
Foods rich in zinc (best first)
Iron: for healthy blood
Foods rich in iron (best first)
Tips on getting plenty of iron from your food
What about salt?
Understanding food labels
What are calories?
What is the ‘RDA’?
Key points
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