Download The Hollestic App for free on Google Play or App Store.
Eating a well-balanced, healthy diet, full of nourishing foods is important for you and your developing baby.
As a mum-to-be, you can make food choices that ensure that your baby gets the best start in life. The Hollestic app aims to help you achieve this by providing you with a collection of healthy, easy-to-cook recipes that you and your family will enjoy.
Choose from a selection of almost 100 breakfast, lunch, dinner and snack recipes that have each been tailored to provide you with the essential nutrients you and baby need during this time. For each recipe, we provide you with the nutritional information per serving and details about ingredients and cooking instructions.
Also included in the app are encouraging tips for each trimester, advice for good nutrition and physical activity during pregnancy, and a pregnancy tracker that allows you to track the progress of your baby’s growth week by week by comparing them to fruits of the same size. You will also find links to trusted online resources.
The information in this app is based on up to date, current scientific evidence and has been created by dietitians, obstetricians and researchers at the National Maternity Hospital, Holles Street, Dublin and the UCD Perinatal Research Centre, Dublin.
Dr Eileen O’Brien, senior dietician at The National Maternity Hospital offers top tips for expecting mothers:
Focus on consuming plenty of fruits and vegetables (three+ portions of vegetables and two+ portions of fruit). These are rich in vitamins and minerals essential for both
mother and baby. They also contain vitamin C which helps with iron absorption.
- Aim to include 3-5 portions of wholegrain, starchy foods daily for energy and fibre.
- Incorporate 3 servings of dairy (milk, cheese and yoghurt) daily to meet your calcium requirements which are needed for your baby’s bone development.
- Include oily fish 1-2 per week for essential fatty acids which will aid your baby’s brain and eye development. These foods are also rich sources of vitamin D, protein and iron. If you do not eat fish, choose fortified foods, such as eggs with added omega 3, or consume food such as flaxseed, chia seeds and walnuts.
- Protein-rich foods are important to include in your diet for growth and development of cells. Aim for 2-3 servings per day and choose lean meat and poultry cuts with the excess fat removed. Try to include red meat 2-3 times per week, as this is a rich source of iron needed for healthy blood development and will help to prevent anaemia in pregnancy.
- Limit sugary or fatty foods and drinks as these foods are energy-dense but provide little nutrition and can lead to excess weight gain which is unhealthy for both you and your baby.