Fruit, vegetables and legumes in pregnancy

During pregnancy, fruit and vegetables will provide you and your baby with a wide range of essential vitamins, minerals and fibre. While all fruit and vegies will help create healthy new body cells, there are some which are particularly important; green vegies are high in vitamin A which is vital for the development of your baby’s skin, hair and eyes, while yellow fruits are rich in vitamin C, which aids bone growth and tissue repair. 

 

Fruit and vegies are best eaten in as whole and natural a state as possible. Try a bowl of mixed fresh fruit salad for brekkie, and a bowl of lightly steamed vegies for dinner and you’ll be well on your way to getting your recommended daily intake (RDI). 

 

Legumes are plants with seedpods that split in half, such as beans, peas and lentils. They're naturally low in fat and kilojoules and are packed full of nutrients, including folate, potassium, iron, magnesium, essential fatty acids, phytochemicals, soluble fibre and protein. Use them in curries and casseroles or add them to soup.

 

Current recommendations from the Department of Health and Ageing are to consume four servings of fruit and five to six servings of vegetables and legumes daily. One serving of fruit equates to one medium apple, two pieces of smaller whole fruits, such as apricots or kiwis, half a cup of fruit juice or one cup of canned fruit (with no added sugar). One serving of vegetables can include half a cup of mixed cooked vegies, one cup of salad vegies, or one small potato. A serving of legumes can be found in half a cup of cooked dried beans, peas, lentils or canned beans.

 

When choosing fruits and vegetables, go for a deep, rich colour. Generally speaking, the darker the colour the more vitamin and anti-oxidant rich a fruit or veg. Also, try eating a rainbow - the greater range of colours you eat, the more vitamins and minerals.