Taking Care of Your Health During Pregnancy


The advantages of eating a healthy diet and good nutrition throughout your pregnancy is essential. The food you eat is your baby’s only source of nutrients. Eating a healthy, balanced diet and having realistic weight targets are not bad for your health — and the well-being of your developing baby.

We know and understand that it can be difficult to eat well during pregnancy. Cravings and morning sickness might cause you to over eat the next and to not eat one day. Discovering a harmony requires planning and control, notably during the first trimester. Poor nutrition has been linked to miscarriage and low birth weight babies. To help keep yourself on course, remember that what you eat affects your baby’s development and well-being. Your doctor will recommend dietary changes which are best for you and your baby. Ask your doctor about the diet that’s suitable for you.

Get the folic acid you need

What's folic acid?

Our bodies use it to make new cells. Folic acid is needed by everyone. It’s especially essential for women who are pregnant or planning to get pregnant. Having enough folic acid in your body before pregnancy can help prevent major birth defects of back and your baby’s brain.
Talk to your doctor about the right dose of folic acid.

Women with the following states may need more folic acid in their diet before and during pregnancy.

• Carrying twins or triplets
• Women with a previous history of having a baby with a neural tube defect (NTD)
• Women who have a family member with a NTD

Many NTDs can be prevented by getting enough folic acid every single day, starting before a woman gets pregnant.

Good sources of folic acid

Most prenatal vitamins and over-the-counter multivitamin nutritional supplements have the recommended amount of folic acid.

A Childs nutritional health starts in early pregnancy


Calcium helps form an infant’s bones and teeth, which develop during the first four months of pregnancy. Calcium is found in milk, cheese, yogurt, cottage cheese and ice cream. To reduce calories and the fat, you're able to drink low-fat or skim milk instead of whole milk. Other great sources of calcium (particularly if you might have lactose intolerance) are contained in salmon, broccoli, tofu, kale, lettuce, spinach and mustard greens.

Protein helps build, repair and preserve healthy tissue. Pregnant women should get about 71 grams of protein each day. Great sources of protein include lean meats, poultry, fish, milk, eggs, cheese, grains, nuts and legumes.

Iron is important

A women’s need for iron almost doubles during pregnancy. Girls who do not get enough iron often feel tired. They can be also more at risk for illness. Most pregnant women want 27 milligrams of iron every day. Iron can be found in liver, legumes and nuts, dried fruits (for example, raisins, prunes and dates) and dark green leafy vegetables. Your doctor may prescribe an iron supplement or a multivitamin to be sure you get the iron you need.

Add grains

Grains supply needed carbohydrates, your body’s principal source of energy. Many whole grains and enriched products also include iron, fiber, B vitamins, various minerals and protein. Fruits, vegetables and wholegrain breads are all great sources of fiber. Also, attempt to drink 6 – 8 glasses of water every day. Unsweetened fruit juices are also a great choice. Keep fizzy drinks with caffeine to the absolute minimum.

Avoid fish that can not be low in mercury

Seafood is usually a good part of a healthy diet. Nevertheless, some types of fish have high levels of mercury. Mercury can be dangerous to the nervous system of an unborn baby. Babies who are exposed to mercury during pregnancy have a greater risk of brain damage, learning disabilities and hearing loss.

To prevent these risks, pregnant women should not eat the next fish/ seafood:

  • Fish that can be high in mercury. This consists of swordfish, shark and mackerel

  • Uncooked fish, especially shellfish (for example oysters and clams). Pregnant women who eat raw fish can get an infection that can damage their unborn infant. You do’t need to avoid fish completely. 


Useful Links:

Zita West: Vitamins and Supplement specially formulation for each Trimester

Vitabiotics: Pregnacare Max and Pregnacare Plus are specially formulated for your vitamin and supplement needs during your pregnancy


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