Food and Nutrition Guidelines - Barnsley Council Online

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2 2. • Nutrition & Exercise in pregnancy • Eatwell plate • Foods to avoid • Food preparation • Exercise • Alcohol & smoking • Maintaining a Healthy Weight • Healthy Teeth 12
2. Maternal health A healthy diet and lifestyle can help you to keep well during pregnancy and give your baby the best possible start in life. A healthy diet is very important if you are pregnant or trying to get pregnant. Eating healthily during pregnancy will help your baby to develop and grow and will help to keep you fit and well. You don’t need to go on a special diet, but make sure that you eat a variety of different foods every day in order to get the right balance of nutrients that you and your baby need. You should also avoid certain foods. You will probably find that you are more hungry than normal, but you don’t need to ‘eat for two’ – even if you are expecting twins or triplets. Have breakfast every day – this will help you to avoid snacking on foods that are high in fat and sugar. You may have to change the amounts of different foods that you eat, rather than cutting out all your favourites. The Eat Well Plate & Pregnancy Bread, rice, potatoes, pasta and other starchy foods Carbohydrates are satisfying without containing too many calories, and are an important source of vitamins and fibre. They include bread, potatoes, breakfast cereals, pasta, rice, oats, noodles, maize, millet, yams, cornmeal and sweet potatoes. These foods should be the main part of every meal. Eat wholegrain varieties when you can. Foods and drinks that are high in fat and/or sugar This food group includes all spreading fats, oils, salad dressings, cream, chocolate, crisps, biscuits, pastries, ice cream, cake, puddings and fizzy drinks. You should only eat a small amount of these foods. Sugar contains calories without providing any other nutrients that the body needs. Having sugary foods and drinks too often can cause tooth decay, especially if you have them between meals. If we eat more than we need, this can lead to weight gain. Eating fattier foods is likely to make you put on weight. Having too much saturated fat can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease. Try to cut down on food that is high in saturated fat and have foods rich in unsaturated fat instead. 13
Page 1: Barnsley Children’s Trust Food an
Page 4 and 5: Contents Foreword 1. Preconception
Page 6 and 7: Foreword It is important to every p
Page 8 and 9: 1 1. Are you thinking of having a b
Page 10 and 11: 1. Preconception Are there any food
Page 13: 2 Maternal Health 2. 11
Page 17 and 18: • Don’t take high-dose multivit
Page 19 and 20: Achieving and maintaining a healthy
Page 21 and 22: Smoking in pregnancy Protecting you
Page 23 and 24: When should I introduce a toothbrus
Page 25 and 26: 3 Healthy Start 3. 23
Page 27 and 28: 3. Healthy Start What is Healthy St
Page 29 and 30: What to buy with the vouchers in pr
Page 31 and 32: 4 Babies 4. 0-12 months 29
Page 33 and 34: 4. Babies 0-12 months Breastfeeding
Page 35 and 36: Expressing How to hand express You
Page 37 and 38: Good Times to Express When expressi
Page 39 and 40: Breastfeeding when out and about Th
Page 41 and 42: Goodnight milks (or milks that say
Page 43 and 44: STEP 5: Holding the edge of the tea
Page 45 and 46: Introducing babies to solid foods F
Page 47 and 48: Nutrients to consider It is importa
Page 49 and 50: Drinks Breast fed babies less than
Page 51 and 52: 1-4yrs5 5. Children 49
Page 53 and 54: 5. Children 1-4 years Why is good n
Page 55 and 56: Group 1: Milk and Dairy Foods such
Page 57 and 58: Salt Salt provides sodium which is
Page 59 and 60: habits6 6. Developing positive eati
Page 61 and 62: 6. Developing positive eating habit
Page 63 and 64: Healthy weight management The numbe
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Physical activity Active kids are h
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family7 7. Eating as a 65
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7. Eating as a family A Balanced di
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4. Cut down on saturated fat and su
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5. Try to eat less salt - no more t
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Healthy Family meals Please find be
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Scone base pizza Serves: 2 Time: 1
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Healthy snack ideas for under 5’s
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• Try adding a slice of home-made
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Fast food on a budget We all love a
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Indian Avoid anything that’s crea
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Food group: Fruit and vegetables Wh
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Food group: Meat, fish,eggs, beans
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8 Special diets 8. 89
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8. Special diets Vegetarianism Vege
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Gluten-free diets Some children may
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Health9 9. Oral 95
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9. Oral health Caring for children
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• Sugar free drinks such as lemon
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Mouth care for adults Mouth cleanin
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10. Food hygiene and safety 103
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10. Food hygiene and safety Food hy
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Other foods that need to be stored
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11 11. References 109
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12. Appendices 111
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12. Appendices Appendix 1 How to ma
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Food Recommend wait until 6 months
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September English Apples (Katy, Wor
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