Many mothers-to-be wonder whether or not they are making the best nutritional choices for their developing babies.
The good news is that most fetuses can make do with what they're given and grow well despite a mum's less-than-stellar diet.
That said, it's still wise to take in enough good nutrition for both of you.
As soon as the nausea has diminished and you feel ready to eat more healthily, drink lots of fluids and try to follow the Government's food pyramid guidelines: that is, eat plenty of whole grains, fruits and veggies; a moderate amount of dairy and meat (or other sources of protein); and sparing amounts of fats and sweets.
Pregnant women need more protein, iron, folate and iodine but only a small increase in energy.
Folic acid supplements before and after conception can reduce the risk of neural tube defects such as spina bifida.
Small regular snacks may help nausea or morning sickness.
Drinking alcohol during pregnancy may affect your unborn baby.
Eating a healthy, well balanced diet isn't so much to ensure that your baby gets what he needs but so that you have enough left for yourself.
If you have terrible eating habits or are on a controlled diet, if you know you are short in a precise nutrient, or if you are plump, malnourished or have an eating disorder, Consult a nutritionist in order to help you and your baby stay healthy.
Good nutrition during pregnancy can help to keep you and your developing baby healthy.
The need for certain nutrients, such as iron and folate, is increased at this time but only a small amount of extra energy (kilojoules) is needed.
If you are pregnant, a good approach is to eat to satisfy your appetite and continue to monitor your weight.
A normal weight gain over the course of a pregnancy is around 10-13kg for women who were a healthy weight before conception.
A varied diet generally provides our bodies with enough of each vitamin and mineral each day.
However, pregnant women may need supplements of particular vitamins or minerals.
Be advised by your doctor before taking supplements.
It is important to choose a wide variety of foods to ensure the nutritional needs of both mother and baby are met.
EAT: • Lots of fruit and vegetables, whole grain breads and cereals.
• Moderate amounts of low-fat dairy foods and lean meats.
• Small amounts of foods high in fat, sugar and salt.
• Lean meat, chicken and fish.
• Dried beans and lentils • Nuts and seeds.
• Green leafy vegetables.
Nutritious snacks when you are craving for Food: • Sandwiches or pitta bread filled with grated cheese, lean ham, mashed tuna, salmon or sardines and salad • Salad vegetables, such as carrot, celery or cucumber • Low-fat yoghurt or fromage frais • Hummus with bread or vegetable sticks • Ready-to-eat apricots, figs or prunes • Vegetable and bean soups • Unsweetened breakfast cereals, or porridge, with milk • Milky drinks or unsweetened fruit juices • Fresh fruit • Baked beans on toast or a baked potato