- For a healthy baby and a healthy mother, you should intake approximately extra 300 calories per day
- Eat balanced diet with whole grain, proteins, vegetables and fruits
- Reduce saturated fat and sweets
- Avoid all forms of alcohols
- Stay well-hydrated. Take sufficient amount of fluids throughout the day. This can be taken as water, fruit juices, soups or milk
- Drink liquids between meals. Drinking liquids with meal can cause bloating
- Ensure to intake calcium adequately. Include dairy products, leafy greens, and fortified foods in your diet
- Take folic acid supplements according to your doctor
- Include iron rich foods in your diet. Lean meat, bean, lentils and fortified cereals are good sources
- Limit caffein intake
- Include sources of Omega-3 fatty acids into your diet such as salmon, flaxseeds, chia seeds, walnut
- Increase intake of grains and cereals. Whole grains and high fibre options are recommended
- Minimize the intake of processed foods
- Avoid raw or undercooked seafood, eggs, and meats, and be cautious with unpasteurized dairy products
- Eat smaller, more frequent meals
- Try to avoid pre-cooked or pre-prepared foods as those can be easily contaminated
- Keep steady weight gain during pregnancy which appropriate for your BMI. Excess weight gain can increase the risk for certain health issues
- Take vitamin supplements according to your doctor’s advice
- Restricted eating or dieting is should be avoided
- Suck on something sour to avoid nausea and vomiting
- Inhale fresh air as much as possible. Keep rooms ventilated and odor free
- Avoid eating late at night
- Avoid bending, lifting or lying down after meals
- Follow food safety guidelines and good food hygiene practices when handling and cooking foods
- Consult with a healthcare professional