When you are pregnant



You have to make sure you are eating enough nutrients and energy for your baby to grow and
develop and for the changes your body will undergo.

1. Eat plenty of vegetables, fruits, starch, dairy products,food rich in fibre and food rich in protein.

2. Avoid eating lots of sugar and fatty foods.

3. Eat healthy snacks.

4. Take 400 microgram of folic acid from the date you stop contraception to the 12th week of pregnancy.  Take food rich in folate such as, green vegetables, brown rice, fortified bread and breakfast cereals.

5. Take plenty of iron rich foods such as red meat, pulses, bread, green vegetables and fortified breakfast cereals.

6. Take 10 micrograms of Vitamin D daily.

7. Donít take too much of Vitamin A because it can affect your unborn baby.

8. Eat fish because it is good for the development of the baby.  Avoid some fish such as, shark, sword fish, marlin, and tuna because it contains high level of mercury.

9. Avoid eating cheese made from mould that can contain listeria.

10. Avoid pate, raw or undercooked eggs, raw or undercooked meat, liver products and supplements containing Vitamin A, undercooked ready meals, some types of fish and raw shell fish.

11. Donít drink alcohol.  But if you want to drink, limit it to 1 or 2 units of alcohol, once or twice a week.  Donít get drunk.

12. Avoid taking too much of caffeine.

13. Wear gloves when you do gardening and cleaning catís litter or dogís litter.  Wash your hands afterwards.

14.  A pregnant woman gains 10-12 kgs of weight during her pregnancy.  If you gain more weight it can affect your health and increase your blood pressure.  Consult the doctor.

15. For more information contact your doctor.

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