Being pregnant is an ideal time to start taking really good care of yourself. Good nutrition during those magical nine months is important for your baby to grow and develop. Here are some recommendations to give yourself the best chance of having a problem-free pregnancy and a healthy baby.

Eat well 

Aim to eat a healthy, balanced diet whenever you can. Include the following:

• A variety of foods can get you all the nutrients you need. Try to have at least five portions of fruit and vegetables daily.

• Plenty of carbohydrates, such as bread, pasta and rice, as the basis of your meals. Choose wholegrain carbohydrates rather than white, so you get plenty of fibre.

• Daily servings of protein, such as fish, lean meat, eggs, nuts or pulses, and some milk and dairy foods.

• Decrease the total amount of fat you eat and limit cholesterol intake per day.

• Make sure you are getting enough vitamins and minerals in your daily diet while pregnant.

• Make sure to adjust your calories intake according to the weeks of pregnancy.

Limit caffeine

Coffee, tea, cola and energy drinks are mild stimulants. There are concerns that too much caffeine may increase your risk of miscarriage or may contribute to your risk of having a low-birth-weight baby.

Avoid alcohol

Alcohol has been linked to premature delivery, mental retardation, birth defects, and low birth weight babies.

Be careful about food hygiene 

Food hygiene is crucial, especially during pregnancy as poor hygiene can carry a serious health risk for your baby. You can cut down your risk of catching it by:

• Cooking meat and ready meals thoroughly.

• Washing fruit and vegetables well to remove soil or dirt.

• Avoiding soft cheeses that are generally unpasteurized.

• Avoiding raw fish.

Be active

Try to practice a light physical activity especially at the last few months (coordinate with your gynecologist); it will helps in having an easy, normal delivery.


Words: Lama Dalloul, Junior Dietitian, Health Factory

Image: Getty