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A healthy diet when Pregnant.

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4th Jan Choose title of coursework 5th Jan Spider diagrams (rough) 6th Jan Spider diagrams (neat) 10th Jan Analysis of the title 13th Jan Methodology 19th Jan Action Plan 20th Jan Begin gathering secondary information 25th Feb Continue gathering information and do practical exam time plan 7th March Practical exam 10th March Write evaluation of practical 11th March Gather primary information 20th March Final evaluation, conclusion 25th March Title page, bibliography 26th March Contents page 28th March Final deadline Nicola Richardson Home economics coursework What do we mean by a healthy diet? A healthy diet will benefit your baby even before it is conceived. A healthy diet can be achieved by following guidelines which are based upon the following 5 food groups: 1. Bread, other cereals and potatoes. * These foods should be the main part of your diet. * They are good sources of carbohydrate, protein and vitamin B. * Low in fat and filling. * Try and choose a high fibre variety, which contain more vitamins and minerals and breakfast cereals which have extra iron and folic acid added. 2. Fruit and vegetables. * Eat at least five portions per day. * They provide vitamin C, carotene and some of the B vitamins. 3.Meat, fish and alternatives. * Eat moderate amounts. * Choose lower fat versions. * They are major sources of protein, vitamins and minerals. * When pregnant eat red meat, it is high in iron. Only eat meat if it is well done to prevent food Poisoning. 4. Milk and dairy products. * Eat or drink moderate amounts. * Choose low fat versions. * Avoid blue-veined cheeses. * These foods are high in calcium and a good source of protein. * Avoid using UHT milk as it has a lower amount of vitamins. * Use fresh milk whenever possible. 5. Foods containing fat and sugar. * Eat sparingly. Eating well before you are pregnant gives your body a store of nutrients for your baby, especially if you have a poor appetite during the first couple of weeks of pregnancy. ...read more.


Other sources of calcium include bread, green vegetables, canned fish with soft edible bones (salmon, sardines and pilchards), dried apricots, sesame seeds, tofu, fortified orange juice and fortified soya milk. Many women who are pregnant or breastfeeding are entitled to free milk (up to 7 pints per week) if you or your family receive Income Support or Jobseeker's Allowance. Ask your midwife or health visitor for further details. Healthy eating during pregnancy Most of the additional nutrient needs of pregnancy can be met by eating a well-balanced and varied diet. With a few exceptions, you can continue to eat a normal, healthy diet in keeping with 'The Balance of Good Health'. This includes regular meals and snacks, and a sensible healthy eating regime containing: * Plenty of: Starchy carbohydrates - bread, rice, pasta, breakfast cereals, chapattis, cous-cous and potatoes. * Plenty of: Fruit and vegetables, at least 5 portions every day. * Lots of: Milk, yoghurt, fromage frais and pasteurised cheeses. * Enough of: Protein like meat, fish, eggs (well-cooked), beans and pulses. * Not too much of: Fat-rich and sugary foods. * Aim to have at least 8 glasses of fluids per day. For more information on the building blocks of healthy eating, go to The Basics. Take a folic acid supplement and check your dietary folate intake Folic acid is also known as folate when it occurs naturally in foods. An increased intake of folate may prevent neural tube handicaps such as spina bifida. If you are planning a pregnancy you are advised to take a daily supplement of 400 microgrammes offolic acid (a microgramme is one millionth of a gram, also seen as 400 mcg, 400 �g or 0.4 mg) as soon as you stop using contraception and for the first three months of pregnancy. Additionally, try to eat 300 microgrammes of folate every day from dietary sources. Good sources of dietary folate include fortified breads and breakfast cereals and vegetables (try not to overcook vegetables as this reduces their folic acid content). ...read more.


I know which foods I can eat to prevent anaemia. Q7) The fibre in fruits, vegetables and whole grain breads can help relieve constipation. Q8) I need to exercise regularly when pregnant. Q9) Snacking healthily is good for me. Q10) Based on my usual diet and what is available to eat I can follow the healthy food plate. By doing this Questionnaire I have found out that most women who are pregnant agree that they must eat well, take plenty of folic acid and exercise regularly. I have also found out that most pregnant women visit the doctor on a regular basis and are informed on what foods to avoid and what foods to eat to prevent anaemia. A majority of the women who did this questionnaire agreed that they new how to follow the healthy food plate and apply it to their daily life. They also agreed that snacking was good for them and they new which types of foods were best as a snack e.g. fruits, vegetables, whole grain breads. Summary Nobody strongly disagreed with what the questions in my questionnaire were asking. The majority of pregnant women agreed or strongly agreed with the points about their dietary needs. This gave my questionnaire a very positive result and shows that many women who are pregnant are aware of their dietary need and the importance of a healthy diet and regular exercise to ensure a healthy mother and baby. I could have improved the questionnaire I did by asking more questions that were more detailed. Asking more people, to give me a bigger and better range of results. Getting more detailed answers from the pregnant women I asked would give me a better idea of how important their diet was to them and how healthy that diet is. I could have used open-ended questions because this doesn't limit choice and allows the women I asked to say their own opinions and give ideas on how they go about their own healthy diet. ...read more.

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