Pregnancy and Nutrition

  • 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



The current query has no posts. Please make sure you have published items matching your query.


Send your inquiry by filling the form below & we will get back to you.