10 Healthy Tips for Pregnancy

  • Focus on fruit and vegetables Not only are they great sources of vitamin A, vitamin C, iron, magnesium, potassium and fibre but they are also rich in antioxidants which help protect out body cells from free radicals and precursors to cancer.  Recommendation is four to five cups of veggies (at least two should come from leafy greens) and at least two pieces of fresh fruit a day.
  • Limit your sugar intake A higher sugar intake may lead to a higher pregnancy gain, increased glucose and insulin levels which may lead to gestational diabetes, fatty liver and smaller baby weight. 
  • Seek help from a dietitian A dietitian can analyse your diet and ensure you and the baby are getting the nutrients required for a healthy pregnancy.
  • Practise good (food) hygiene Food poisoning is risky for anyone and especially when you’re pregnant as this can lead to infections and illnesses that can be passed on to your baby. 
  • Avoid contaminants Methylmercury may harm a baby’s developing nervous system before conception, is a metal found in some seafood including swordfish, tilefish, king mackerel, shark and white albacore tuna.
  • Don’t skip meals Eating small and regularly helps with blood sugar regulation, appetite control and can minimize nausea.  Later in pregnancy, as the baby takes up more space, heartburn may increase.  Eating smaller meals can also reduce the discomfort of a full stomach. 
  • Cut back on caffeine Drinking a lot of caffeine in pregnancy has been linked to pregnancy complications, such as miscarriage, low birth weight and stillbirth.  The recommendation is no more than 200 milligrams of caffeine a day.
  • Don’t smoke Smoking can make it harder for you to get pregnant — and once you are pregnant, it is a risk factor for miscarriage, still birth, placental abruption, preterm birth, low birth weight and neonatal morbidity and mortality. 
  • Limit alcohol Alcohol can have a negative effect on sperm and egg health.  Limit to a couple glasses of alcohol a week whilst you’re trying to conceive, and abstain entirely if you suspect you’re pregnant, since alcohol can harm a developing baby.
  • Exercise Exercise is important for stress management, mental health and physical health.  Exercise also supports healthy blood flow assisting in the implantation and supporting egg quality.  Always check with your GP or obstetrician if you have any concerns.  


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