www.we-love-eating.eu

Join the We Love Eating campaign! For more tips and information on how to develop healthy

habits, to get great recipes and to see the campaign in action in your community, please visit our website:

www.we-love-eating.eu

When you are pregnantEnjoy being healthy

© European Union 2014The information and views set out in this publication are those of the authors (P.A.U. Education and CBO) and do not necessarily reflect the official opinion of the European Commission. The Commission does not guarantee the accuracy of the information included in this publication. Neither the Commission nor any person acting on the Commission’s behalf may be held responsible for the use which may be made of the information contained therein.

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We all love eating and we want to enjoy eating all throughout our lifetimes. The We Love Eating campaign celebrates healthy food as a delightfully essential part of a healthy lifestyle.

This campaign by the European Union aims to help you and your growing family enjoy eating healthily. It offers tips and activities to promote conscious, social eating; to appreciate the quality of food rather than the quantity; and to experience the joy of cooking and eating wholesome meals together. It also helps stimulate more physical activity in your daily lives.

Eating healthily is about more than getting the right nutrients in the right proportions at the right time. It’s also about having a positive relationship with food: what we eat, where we eat, and with whom we eat.

A lifetime of healthy eating

During pregnancy, you directly provide your child with the essential nutrients he or she needs for proper growth and development. That makes it an important time to adopt a healthier lifestyle, not only for the duration of your pregnancy, but also after your baby is born.

Healthy eating depends to a large extent on what you keep in your kitchen – taking a bit of extra time to make the right choices while food shopping is an investment well made!

Before shopping, make a list that includes all the ingredients for a healthy diet: plenty of fresh fruits and vegetables; whole grains; moderate amounts of dairy products; and legumes and other lean proteins like seafood, poultry (without skin) and lean beef or pork.

While shopping, take some time to look at labels to choose foods low in saturated fat (this usually comes from solid fats like butter, animal fat and margarine), cholesterol, added sugars, and salt. Keep sweets and junk food to a minimum – but allow yourself a treat now and then in order to help prevent binges.

Choose foods with high levels of fibre, vitamins A, C, and E and minerals such as calcium, potassium, magnesium and iron – all important for you and your growing baby.

Although there are a few items you should not consume during pregnancy (raw meat, alcohol, etc.), there are still many, many delicious and healthy options for you!

Cooking can be a great way to relax and feel good about preparing healthy food that will help your baby develop.

Try a cooking class! You’ll learn new ways to cook healthy and balanced meals, and be able to exchange recipes. You will also gain a new appreciation for it. Plus, it’s a fun way to socialise!

Remember that the more a food is processed, the less nutritious it is. Try to cook with fresh, locally produced ingredients as much as possible – it’s a valuable lesson that you can later pass on to your child.

Home cooked meals tend to be healthier and cheaper than prepared food. By cooking a meal, you have better control of the quality, freshness, portion size, and calories. You and your family will then enjoy healthy meals, and the benefits they bring.

Pregnancy is a special time to be shared and enjoyed with your friends and loved ones, and meals are a perfect opportunity to connect, laugh and tell stories. They are also a great opportunity to eat healthily!

It is especially important to keep in mind that pregnancy does not mean you are “eating for two”. Try to eat meals that are of a normal portion size, but are high in vitamins and minerals.

Eating meals in front of the TV or computer interferes with the pleasure of family conversation. Get used to eating meals “unplugged”. This will help you to get used to making mealtimes “quality-time” spent with your child.

Take full advantage of the social benefits that a meal can offer – try to meet up with groups of other pregnant women to share stories and experiences over a meal.

Six Recommendations to Enjoy EatingEnjoy being healthy

When you are pregnantThese six recommendations are designed to help you make healthy changes to your lifestyle – for your own benefit and for your baby.

Water makes up more than half of our weight. Every cell in your body needs water and of course, the same goes for your growing baby!

Water should be your prime source of hydration. However, variety is important in a pregnancy diet and you should also drink other healthy liquids such as unflavoured milk and fresh fruit juices without added sugar.

Water has no calories or sugar - unlike sodas, fruit drinks and energy drinks. Avoiding sugary beverages can prevent you from putting on unnecessary weight during pregnancy.

Be sure to drink plenty of extra fluids when it is hot or you are physically active.

Try making healthy flavoured drinks at home by cutting up your favourite fresh fruits and refrigerating them in a pitcher of water overnight. This makes a delicious, refreshing beverage.

Colourful fruits and vegetables contain many of the vitamins that you and your baby need during pregnancy, and are among the most important foods for you to eat.

The different colour components in fruits and vegetables have different health benefits. Choose fruits and vegetables of all colours to ensure you are getting what you need. It also makes meals look more appealing, tastier and more enjoyable!

Colourful fruits and vegetables provide important nutrients but few calories. This makes them an ideal snack during pregnancy.

Eat plenty of green leafy vegetables. They contain folic acid, which is very important for pregnant women as it reduces the risk that their baby will develop a birth defect.

The benefits of physical exercise reach far beyond weight control. They also build resistance to diseases, promote better sleep, and improve moods and energy levels – and it’s just as good for your baby. A healthy mother will help keep her baby healthy too!

Try signing up for an exercise class for pregnant women, like light water aerobics or yoga. You will get the benefits of physical activity and meet new people and share experiences.

You should continue with your normal exercise routine for as long as it feels comfortable. It’s still important to get some exercise each day, like walking or swimming.

Moving can help prevent excess weight gain. The more intense the activity, the more calories we burn. Making sure that you get the right balance of healthy food and exercise will help you maintain a healthy weight throughout your pregnancy.

Enjoy Shopping for a Healthy Meal

Enjoy Cooking

Enjoy EatingTogether

Enjoy DrinkingWater

Enjoy Colourful Fruits and Vegetables

Enjoy Physical Exercise