Healthy Pregnancy – Eating Right for Two
Discover the Right Diet for a Healthy Pregnancy
Eat a wide variety of foods from whole grains, fruits, vegetables, protein and dairy to get a variety of nutrients you need.
Pregnancy is a special stage of life for women. Nutrition plays a vital role, before, during, and after pregnancy to support the health of the mother and her child. Eating well throughout pregnancy is essential for several reasons:
Dietary Tips for Mom-to-be
Small and frequent meals will be helpful to meet your nutrient requirements more easily.
Limit foods with high sugar, salt and fat (e.g. sugary beverages, pastries, ice cream, chips, fast food)
Limit drinks with caffeine and completely stop alcohol.
Cook eggs, meat, seafood, vegetables thoroughly to minimise risk of food borne illnesses.
Important nutrients during pregnancy
Folic Acid
Help prevent major birth defects of the foetus’s brain and spine.
Dark green leafy vegetables, broccoli, cabbage, beans and legumes
Iron
For building red blood cells to support increased blood volume.
Red meat, dark green leafy vegetables, nuts, beans
Calcium
For strong bones and teeth.
Cow’s milk, yogurt, cheese, tofu, fish with edible bones
Iodine
For foetus’ brain development.
Seafood, seaweed, egg, iodised salt
Omega-3
For foetus’ brain and eye development.
Salmon, sardines, nuts, omega-3 enriched eggs, canola oil
Protein
For growth of tissues and organs, source of energy.
Eggs, poultry, fish, red meat, dairy, legumes
*Folic acid and iron supplements are generally recommended in pregnancy.
Please seek medical advice from a health professional before taking any supplements.
Recommended weight gain
Weight gain is a natural part of pregnancy. Proper maternal weight gain is important for healthy foetal development and prevent pregnancy complications or long term health issues of both mother and child.