Discovering that you’re expecting

TRYING FOR a baby and pregnancy is an exciting time, and a special journey to creating a new life. It is also a time when what you eat and drink becomes more important, as you are preparing your body to provide nutrition for both you and your baby.

Here are some basics of healthy eating during pregnancy:

Base every meal on starchy foods like bread, potatoes, rice, pasta, yams and cereals. These provide energy for you and for your baby to grow. They will help you feel full and combat fatigue.

EAT LOTS OF FRUIT AND VEGETABLES

Aim for a wide variety and at least five servings every day. Fresh, frozen, canned and dried all count.

Choose foods rich in protein, such as lean meat, chicken, fish, eggs, soy, beans and nuts. These foods are also great sources of iron.

Eat more fibre-rich foods, such as wholegrain breads and pasta, brown rice, wholegrain or high-fibre breakfast cereals, pulses, fruit and vegetables to help prevent constipation and piles.

Eat plenty of dairy foods, such as milk, cheese and yoghurts. Dairy foods are major sources of calcium, important for yours and your baby’s teeth and bones. Choose low-fat varieties when you can. MAKE SNACKS NUTRITIOUS

Snacking is common during pregnancy. However, too many indulgent snacks can result in excessive weight gain.

Healthier snack choices include low-fat yoghurts, crisp bread or vegetable sticks, nuts, hummus, small amounts of dark chocolate, low-sugar breakfast cereals, milky drinks, limited fruit smoothies and fruit.

Aim for two portions of fish each week, one of which should be oily. Oily fish include salmon, trout, sardines and pilchards, which are important for supplying the baby with long-chain fatty acids (AA, EPA and DHA). DHA contributes to the normal development of the eyes and brain of the foetus. GET ACTIVE AND TRY TO MAINTAIN A HEALTHY WEIGHT

The average pregnancy weight gain is 10-12 kgs, or 22-28 lbs, if your pre-pregnancy weight is in the normal range. Gaining too much weight can affect your health and blood pressure. Equally, it’s important to avoid dieting when pregnant as this can limit your baby’s access to nutrition. Being active not only helps to moderate weight gain, but also prepares the body for birth. DRINK PLENTY OF WATER AND OTHER FLUIDS Pregnant women dehydrate more quickly than normal, so drinking plenty of water and other fluids is important, especially when exercising or if the weather is hot. DON’T SKIP BREAKFAST

Breakfast provides a vital boost to energy and nutrient levels, so make sure you get every day off to a great start for you and your baby.

In addition to eating a healthy diet, some women may also choose to take a multivitamin and mineral that are specifically designed for preconception. For many women, intakes of folic acid, magnesium, zinc, copper and potassium are below ideal levels. A pregnancy-specific multivitamin and mineral supplement, such as Vitabiotics Pregnacare® Original can be taken to boost dietary intake and ensure that your baby is receiving everything it needs.

Every woman’s experience of pregnancy is different and it passes sooner than you think, so take the time to enjoy your changing body, to eat well and to pamper yourself – after all, nothing is more special than bringing a new life into the world.

Wishing you a healthy and happy pregnancy.

From the Pregnacare team … with you every step of the way.