Tús Maith - A Good Start for Mother’s and Babies’ Nutrition Starchy Carbohydrate
Vegetables
Rice/ pasta/potatoes/noodles/ cereal: A serving is 1 cup or handful (cooked) Bread: a serving is 2 thin slices
A serving is a large handful
3 - 5 a day for energy & fibre Choose 1 serving of wholegrain types at every meal; these foods are essential to supply the glucose your baby needs for normal growth; choosing breads with added seeds and nuts will add fibre, vitamins, minerals and essential fatty acids; choose wholemeal flatbreads, pitas or wraps and high fibre cereals like porridge oats, wheat biscuits or high fibre flakes; new potatoes and sweet potatoes have more fibre and vitamins than other types; a portion of pasta, rice, noodles or couscous covers a little less than half a dinner plate.
Fruit A serving is 1 handful/ the size of your fist
2 a day for fibre, water & vitamin C Choose 2 servings every day; ideally, eat fruit with meals or as dessert to help absorb the iron in meat, chicken, fish, eggs and beans. Fruit juices, even unsweetened, are very high in natural sugars. Limit to 1 small glass a day.
Oils: a serving is 1 teaspoon/ tip of thumb size Essential fatty acids Use good quality vegetable oils for dressing salads, in dips and pesto. Add foods like avocado, nuts, seeds and olives to your diet every day as snacks or added to salads, cereal, soups, pizza or bread. The essential fatty acids in these foods, as well as the omega 3 fats in oily fish, are good for your baby’s brain development. Tús Maith High BMI Healthy Eating Guide 2019 Author: SCurran 2016, 2018, 2019 Review:2020
At least 5 a day- more is better! Choose 5 or more servings every day; try all kindsfresh, frozen, raw and cooked. Include vegetables at every meal for fibre, vitamins and minerals. Add extra in salads, soups, stews, sandwiches, tinned tomatoes in sauces or veggie sticks as snacks. Vegetables also contain a lot of water which helps your bowel and keeps you hydrated.
Protein Meat/chicken/ fish/ eggs/ beans A serving is half the palm of your hand/2 eggs
2 a day for protein & iron Choose 2 small portions every day; try red meat 3 times a week, eat oily fish like salmon, trout, herring and mackerel at least once every week for good omega 3 fat and Vitamin D; red meat, chicken and fish are the best sources of iron but egg yolk, beans and lentils are also useful; many people eat too much animal protein - include vegetable proteins from beans, lentils and chickpeas every week as well for balance. Iron is vital for red blood cells to carry oxygen. One in three women don’t get enough iron in their diets. Pay attention to your iron intake from the start of pregnancy to prevent low levels (anaemia) later on.
Dairy Foods: Milk / Cheese / Yogurt A serving is 200ml of milk (cup), small pot of yogurt, or size of two thumbs of hard cheese
3 a day for protein and calcium One in four women don’t get enough calcium. Include any 3 portions of every day to meet your needs for healthy bones, blood pressure and muscle function & reduce the risk of preeclampsia.