Great nutrition for getting pregnant

Here's how to boost your fertility without giving up your favourite foods

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Great nutrition for getting pregnant

Eating a healthier fertility-boosting diet does not have to be hard or involve giving up your favourite foods. Often simple swaps can give you much healthier choices that will help you get pregnant, leaving you the chance to have your favourite treats ‘guilt free’ now and again. Don’t forget that you’re doing this for the good of both you and your baby – what greater incentive could there be?

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Check out our selection of getting pregnant swaps for breakfast, lunch and dinner, packed with nutritional benefits.

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Breakfast

Top tip: Don’t forget that breakfast is the ideal time to take your daily supplement containing 400mcg folic acid

Instead of…

Muffin and a coffee

Switch to…

Bowl of high-fibre cereal such as Fruit ’n Fibre with semi-skimmed milk

Nutritional benefits

• Half the calories
• One-third the fat
• Twice as much iron (4.4mg)
• Almost five times more folate (72mg)
• One-third more fibre (3.5g)

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Breakfast

Instead of…

Small croissant with butter and jam

Switch to…

Toasted tea cake with low-fat spread

Nutritional benefits

• One-third less calories and fat
• Twice as much iron (1.6mg)

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Lunch

Instead of…

White bread, BLT sandwich

Switch to…

Wholemeal chicken salad sandwich

Nutritional benefits

•Half the calories
•One-third the fat and salt
•One-third more folate (75mg)
•Twice as much fibre (4.9g)

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Lunch

Instead of…

Jacket potato, butter, cheese and coleslaw

Switch to…

Jacket potato, cheese and beans with side salad

Nutritional benefits

• One-quarter less calories
• One-third less fat
• Twice as much iron
• One-third more fibre (11.5g)

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Lunch

Instead of…

3 slices of a meat-topped pizza

Switch to…

3 slices of vegetarian pizza

Nutritional benefits

•One-fifth less calories and salt
•One-quarter less fat
•Same iron content (3.5mg)
•Plus an extra 12mg vitamin C and 5g fibre

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Evening meal

Instead of…

Chicken curry and rice ready meal

Switch to…

Chicken curry and rice ready meal, plus broccoli and carrots or green beans

Nutritional benefits

•An extra 50 kcals but also an extra 1.4mg iron, 0.5mg zinc, 80mg folate and 4.8g fibre

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Evening meal

Instead of…

Macaroni cheese

Switch to…

Pasta with meat and tomato sauce, plus green salad

Nutritional benefits

•One-third less calories and less than half the fat and salt
•More than twice as much iron (3.1g) and folate (56mg) and vitamin C (36mg)

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Evening meal

Instead of…

2 grilled pork sausages, gravy, mash, cabbage and carrots

Switch to…

Small grilled steak, gravy, mash, cabbage, carrots or broccoli

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Nutritional benefits

• One-quarter less calories, sodium and half the fat
• Almost double the iron (4.4mg)
• Almost three times the zinc (5.8mg)

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