Food nutrition and health is never as important as when you have a baby on board. This is because the food you eat when you're pregnant is also providing the nutrients your unborn baby needs to grow and develop.

Healthy eating

To give your baby the best start in life, make sure you eat a wide variety of foods during pregnancy. Eating fresh food, as close to its natural state as possible, will ensure both you and your baby's nutritional needs are met. Key nutrients include folate, calcium, iron and protein.

You may be eating for two, but you don't need to double your portions at every meal. Sure, you'll probably feel hungrier - this is only natural, given you're carrying an extra person. However, most women need to eat only an extra 840kJ to 1260kJ a day. It's quality, not quantity, that's important during pregnancy. Therefore try to eat:

Lots of fruit, vegies (especially green leafy varieties), nuts and seeds, wholegrain breads and cereals, dried beans and lentils.

Moderate amounts of low-fat dairy food and lean meats, chicken or fish.

Only small amounts of foods that are high in fat, sugar and salt.

Be aware

Getting a listeria infection during pregnancy, from foods contaminated with bacteria, puts your unborn baby in harm's way. So to protect yourself and your unborn baby, be careful about what you eat, be vigilant about food hygiene and avoid certain foods with a higher risk of listeria contamination. These include:

Soft cheeses, such as camembert, brie and ricotta

Pre-prepared salads.

Raw seafood, including oysters.

Pate.

Ready-cooked cold chicken (whole or sliced) and cold meats.

Smoked seafood such as salmon and oysters (canned is OK).

Weight gain and loss

Over the 40 weeks of an average pregnancy, recommended weight gain is between 12kg and 15kg. But remember, every woman is different, so weight gain will also vary.
To keep your weight gain and loss healthy, follow this advice:

Remember that it took nine months to make your baby, so expect it to take at least that long for your body to return to its pre-pregnancy state.

Don't put yourself on a strict diet or start exercising immediately after the birth.

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