怀孕健康饮食

健康饮食在任何时候都是健康生活方式的重要组成部分，但如果您怀孕或计划怀孕，尤其重要。怀孕期间健康饮食将帮助您的宝宝发育和成长。

You do not need to go on a special diet, but it's important to eat a variety of different foods every day to get the right balance of nutrients that you and your baby need.

It's best to get vitamins and minerals from the foods you eat, but when you're pregnant you need to take a folic acid supplement as well, to make sure you get everything you need.

阅读更多有关怀孕的维生素和补品。

There are also某些应在怀孕中应避免的食物。

无需“吃2”

您可能会发现自己比平时更饿，但是即使您期望双胞胎或三胞胎，也不需要“吃2”。

Try to have a healthy breakfast every day, because this can help you to avoid snacking on foods that are high in fat and sugar.

Eating healthily often means changing the amounts of different foods you eat, so that your diet is varied, rather than cutting out all your favourites. You can use theEatwell Guide正确地保持饮食的平衡。它向您展示了每个食物群应饮食的多少，以获得健康，均衡的饮食。

您无需每顿饭就可以实现这种平衡，而是要在一周内立即获得平衡。

怀孕的水果和蔬菜

吃大量的水果和蔬菜，因为它们提供维生素和矿物质以及纤维，这有助于消化并有助于防止便秘。

Eat at least 5 portions of a variety of fruit and vegetables every day – these can include fresh, frozen, canned, dried or juiced. Always wash fresh fruit and vegetables carefully.

查出what counts as a portion of fruit or vegetables。

怀孕的淀粉食品（碳水化合物）

Starchy foodsare an important source of energy, some vitamins and fibre, and help you to feel full without containing too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, yams and cornmeal. If you are having chips, go for oven chips lower in fat and salt.

这些食物应该构成您吃的食物的第三种。而不是精致的淀粉（白色）食物，而是选择全麦或更高纤维的选择，例如全麦面食，糙米或简单地将皮肤留在土豆上。

Protein in pregnancy

Eat some protein-rich foods every day. Sources of protein include:

• 豆子
• 脉冲
• fish
• 蛋
• 肉（但避免肝脏）
• poultry
• nuts

选择瘦肉，从家禽中去除皮肤，然后在烹饪肉时尽量不要添加额外的脂肪或油。阅读更多有关以健康的方式吃肉。

Make sure poultry, burgers, sausages and whole cuts of meat such as lamb, beef and pork are cooked very thoroughly until steaming all the way through. Check that there is no pink meat, and that juices have no pink or red in them.

Try to eat 2 portions of fish each week, 1 of which should be oily fish such as salmon, sardines or mackerel. Find out about鱼和贝类的健康益处。There are some types of fish you should avoid when you're pregnant or planning to get pregnant, including shark, swordfish and marlin.

When you're pregnant, you should avoid having more than 2 portions of oily fish a week, such as salmon, trout, mackerel and herring, because it can contain pollutants (toxins).

您应该避免吃一些原始或部分煮熟的鸡蛋，因为有沙门氏菌的危险。

根据《英国狮子实践法典》生产的鸡蛋对于孕妇的生产或部分煮熟是安全的，因为它们来自已接种了针对沙门氏菌的羊群。

These eggs have a red lion logo stamped on their shell. Pregnant women can eat these raw or partially cooked (for example, soft boiled eggs).

尚未根据狮子代码生产的鸡蛋被认为不太安全，建议孕妇避免食用原始或部分煮熟的鸡蛋，包括慕斯，蛋黄酱和蛋奶酥。这些鸡蛋应煮熟，直到白色和蛋黄很难。

了解更多有关foods to avoid in pregnancy。

怀孕的乳制品

Dairy foods such as milk, cheese, fromage frais and yoghurt are important in pregnancy because they contain calcium and other nutrients that you and your baby need.

尽可能选择低脂品种，例如半脱脂，1％的脂肪或脱脂牛奶，低脂和低糖酸奶以及减少脂肪的硬奶酪。

If you prefer dairy alternatives, such as soya drinks and yoghurts, go for unsweetened, calcium-fortified versions.

了解更多有关the nutritional benefits of dairy and dairy alternatives。

There are some cheeses you should avoid in pregnancy, including unpasteurised cheeses. To find out which cheeses you should not eat when you're pregnant on our page aboutfoods to avoid in pregnancy。

脂肪，糖或两者都高的食物

Sugary foods and drinksare often high in calories, which can contribute to weight gain. Having sugary foods and drinks can also lead to tooth decay.

Fat is very high in calories, so eating too many fatty foods, or eating them too often, can make you put on weight. Eating too much saturated fat can also increase the amount of胆固醇in your blood, which increases your chance of developing heart disease.

脂肪，糖或两者兼有的食物包括：

• all spreading fats (such as butter)
• oils
• salad dressings
• 奶油
• 巧克力
• crisps
• biscuits
• pastries
• ice cream
• 蛋糕
• puddings
• 碳酸饮料

如果您的食物和饮料含量较高，脂肪和糖的含量较少，少量。

Try tocut down on saturated fat，并拥有少量富含不饱和脂肪的食物，例如植物油。找出原因saturated and unsaturated fat。

Healthy snacks in pregnancy

If you get hungry between meals, try not to eat snacks that are high in fat and/or sugar, such as sweets, biscuits, crisps or chocolate. Instead, choose something healthier, such as:

• small sandwiches or pitta bread with grated cheese, lean ham, mashed tuna, salmon, or sardines, with salad
• 沙拉蔬菜，例如胡萝卜，芹菜或黄瓜
• 低脂，下糖水果酸奶，普通酸奶或果果
• 鹰嘴豆泥与全麦皮塔面包或蔬菜棒
• 即食杏子，无花果或李子
• 蔬菜和豆汤
• 一小碗不加糖的早餐谷物或稀饭，牛奶
• 乳白色饮料
• 新鲜的水果
• baked beans on toast or a small baked potato
• 一小片麦芽面包，一个水果茶蛋糕或一片烤水果面包

了解更多有关健康食品互换。

选择小吃时，您可以使用食品标签来帮助您。查出有关食品标签的更多信息，包括“绿色，琥珀色，红色”代码如何帮助您快速做出更健康的选择。

安全准备食物

• Wash fruit, vegetables and salads to remove all traces of soil, which may contain toxoplasma (a parasite that can cause弓形虫病）会伤害您未出生的婴儿。
• 在准备生食（家禽，肉，鸡蛋，鱼类，贝类和生蔬菜）后，洗净所有表面和器皿，以及您的手，以帮助您避免食物中毒。
• Make sure that raw foods are stored separately from ready-to-eat foods, otherwise there's a risk of contamination.
• Use a separate knife and chopping board for raw meats.
• Heat ready meals until they're steaming hot all the way through – this is especially important for meals containing poultry.

您还需要确保对鸡蛋，家禽，香肠和整个肉类等食物（例如羊肉，牛肉和猪肉）进行烹饪，直到一路蒸煮为止。

有关提示，请阅读foods to avoid in pregnancy。

Healthy Start vouchers for pregnant women

您可能有资格获得健康的起步计划，该计划为有资格的孕妇和家庭提供凭证。这些优惠券可用于在当地商店购买牛奶，新鲜和冷冻的水果和蔬菜。您还将获得可以在本地免费交换的优惠券。

For more information or to apply for the vouchers, you can:

• 找出你是否有资格获得健康的起始优惠券
• 下载Healthy Start application form， 或者
• 打电话给健康的起始热线热线0345 607 6823

You can also find out在哪里可以在您附近获得健康的开始维生素或一般您附近的产妇服务。

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