The essentials to a healthy pregnancy
Written by:How should I take care during the first month of pregnancy?
During the first month of pregnancy you should ensure that you take folic acid and keep a healthy lifestyle. You shouldn’t worry if you cannot eat the (healthy) food you would like because nausea and sickness (referred to as hyperemesis gravidarum) are very common symptoms at the beginning of pregnancy.
The baby can still get nutrients from the mother’s stores and the symptoms usually resolve after the 1st trimester (14 weeks).
What foods should I take and which foods should I avoid during pregnancy?
It is recommended to maintain a healthy diet with a variety of foods. You should choose foods that are unprocessed or minimally processed.
Examples of recommended foods to eat during pregnancy are well washed vegetables and fruits, pulses, nuts, seeds, well cooked meat, well cooked fish, eggs, and dairy products. These are all good sources of fibre, vitamins and protein.
You should avoid raw or undercooked meat, due to the risk of toxoplasmosis and liver products due to the high levels of Vitamin A which can be harmful.
Unpasteurised milk and soft cheeses should also be avoided because of the risk of listeria, which could have an adverse effect on the developing fetus.
Furthermore, raw eggs should be avoided, due to risk of salmonella, as well as certain types of fish or raw shellfish. If you decide to eat smoked salmon, ensure that it is thoroughly cooked.
When should I begin to take prenatal vitamins and which vitamins should I take?
Vitamins are essential during pregnancy. Important vitamins to take include folic acid and vitamin D. Folic acid is advised in order to reduce the risk of the baby having any neural tube defects. It is more effective when it is taken for 3 months prior to conception.
What lifestyle changes can I make during pregnancy?
You should avoid smoking, alcohol and limit caffeine intake
How much can I exercise during pregnancy?
It is beneficial to exercise regularly during pregnancy. Exercising during pregnancy reduces excessive weight gain and risk of diabetes, as well as improving the mother’s fitness levels, sleep, mental health and birth experience.
How much weight should I gain during pregnancy?
Weight gain during pregnancy will depend on the initial mother’s weight. However, generally speaking 12-15 kg is a ‘healthy’ weight gain.
