The Pregnancy Diet is a diet designed to benefit pregnant mothers and their unborn child.

Principle of the Pregnancy Diet

The Pregnancy Diet is a diet that acknowledges that good nutrition will keep a developing baby and their mother healthy. During pregnancy, there is an extra need for such nutrients as calcium, iron and folate, and pregnant mothers are encouraged to increase the consumption of these nutrients.

The Pregnancy Diet also believes that certain foods can be harmful to the baby, and thus should be avoided until after the baby is born.

What are you allowed to eat on the Pregnancy Diet

The following are encouraged

• Lean meat – such as lean red meat, and poultry
• Whole grains – such as wholegrain breads and pasta
• Fruit and vegetables
• Low-fat dairy products
• Legumes

For folate, excellent sources of folate include

• Asparagus
• Bran flakes
• Broccoli
• Brussels sprouts
• Chick peas
• Dried beans
• Lentils
• Spinach

Very good food sources of folate include

• Cabbage
• Cauliflower
• Leeks
• Oranges and orange juice
• Parsley
• Peas
• Wheat germ
• Wholegrain bread

Good food sources of folate include

• Hazelnuts
• Parsnips
• Potatoes
• Salmon
• Strawberries
• Tomato
• Unsalted peanuts
• Walnuts

What is forbidden on the Pregnancy Diet

Nothing is forbidden, although the following should be restricted on the Pregnancy Diet:

• Junk food;
• Caffeine;
• Alcohol;
• Saturated fats – such as fatty foods and fast food;
• Artificial additives – such as mono-sodium glutamate (MSG), artificial colors and saccharine;
• Some sea food – such as shellfish, swordfish, mackerel and tilefish and tropical fish.

Pregnancy Diet Pros and Cons

The Pregnancy Diet is a healthy diet that promotes healthy dietary changes and also understands the different demands pregnancy can have on a woman's body. The suggestions on what to eat, and what not to eat are sensible. For instance, the fish listed in the "avoid" list are known to contain high levels of mercury, which can affect a baby's mental development.

The Pregnancy Diet encourages extra consumption of folate, which is important in preventing birth defects. If you do not eat enough folate, the baby is at risk of developing problems such as spina bifida, where the lower half of the spine is not fully developed. Eating folate has been shown to prevent around 70% of birth defect cases.

Pregnancy Diet Rating

Ease: 5/5 – Easy to begin as it does not feature drastic changes or restrictions.

Balance: 5/5 – Very balanced and healthy diet.

Maintenance: 5/5 – Easy to maintain due to its flexibility.

Overall: 5/5