Healthy eating is vitally important during pregnancy to provide your baby with what it needs to grow and be healthy. Pregnant women need 300 extra calories per day, and these should come from healthy food choices such as:
- Fruits and vegetables
- Whole grain breads and pastas
- Non-fat or low-fat milk products
- Low-fat protein sources
It is important to eat breakfast every day, even if it is only a slice of dry whole grain toast to start the morning. Eating high-fiber foods will help prevent constipation. If heartburn becomes a problem, eat small meals more often, and avoid spicy and fatty foods.
There are also some foods and beverages you should avoid during pregnancy, including the following:
- Alcoholic beverages
- Fish that may contain high levels of mercury
- Soft cheeses such as feta, brie and goat cheese
- Ready-to-eat meats unless they are cooked until steaming hot
- Raw fish
- Undercooked meat or poultry
Your dietician or doctor can give you a full list of foods to avoid as well as any vitamin supplements you should be taking. Aim for at least 30 minutes of moderate-intensity physical each day. Choose activities that are unlikely to cause injury. Drink plenty of water during exercise.
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