While you’re pregnant, baby only has one source of nourishment… and that’s you. This doesn’t mean that you need to ‘eat for two’. It does mean, however, that you need to eat sufficiently and sensibly to help keep both of you healthy throughout the pregnancy.

Habit #1: Balance your diet

As shown in the Food Guide Pyramid, your diet should consist mostly of carbohydrate foods, more fruits and vegetables, moderate amounts of protein foods as well as milk and dairy products, and finally, minimal amounts of fats, oils, sugar and salt.

Habit #2: Go for variety

Different foods provide different combinations of nutrients (energy, carbohydrates, fibre, protein, fats, vitamins, minerals and healthful food components) in differing amounts. In order to gain the goodness that different foods can offer, eat a wide variety of foods.

Habit #3: Eat according to your needs

Baby’s growth and the changes to your body call for an increase in total daily energy requirements. So it’s normal that your appetite may increase a little. However, your body also seems to make more efficient use of the food eaten. This is why many women can achieve normal weight gain during pregnancy without eating significantly more than usual.

Habit #4: Eat regular meals

Stick to three main meals (ie breakfast, lunch and dinner) to keep you and baby going through the day and night. If your main meals are small or if you feel hungry in between, don’t hesitate to have a morning or afternoon snack of milk or yoghurt, digestive biscuits or bread, noodles or fruit.

Habit #5: Choose foods rich in vitamins & minerals

When pregnant, you need more of almost every vitamin and mineral than usual. Most of these increased requirements can be met through a carefully planned, nutritious diet. Nevertheless, you should consciously give preference to foods that are rich in calcium, iron, vitamin C, vitamin A, vitamin B12 and folate (folic acid). These micronutrients are found in foods listed in the table below as well as in processed foods, if indicated on their labels.

Habit #6: Don’t eat too much or too little

Overeating may cause you to gain too much weight in the course of your pregnancy. By the same token, now’s also not the time to go on a weight-loss diet. Both situations could do your baby a lot of harm.

Habit #7: Balance your energy intake with physical activity

Getting pregnant is one of the best reasons for leading a more active lifestyle. Whether it’s taking a walk, going for a swim, gentle stretching or whatever gentle physical activities you enjoy, just do them for at least 30 minutes (in one session or three 10-minute sessions) every day. The routine will help you burn off excessive energy from food and improve your digestion, while getting you in good shape to handle the rigours of birth and advancing pregnancies.