Useful tips for a healthier diet and lifestyle during pregnancy

   
  • Eat a variety of foods, such as plenty of fresh fruit, whole grains, beans, vegetables, parboiled rice, meat, fish, oils, nuts, seeds, milk and dairy products.
  • Eat regularly and sufficient amounts of food to meet all nutritional needs.
  • Eat high quality, fatty fish 1-2 times a week.
  • Keep intake of high-fat and high-sugar foods to the minimum and eat more nutrient-dense foods (e.g. fruit and vegetables).
  • Drink 1.5 - 2 litres a day (water, unsweetened fruit tea, diluted fruit or vegetable juice).
  • Use iodized salt.
  • Eat only well-cooked meat, fish and eggs.
  • Avoid unpasteurized milk or soft cheeses and raw or undercooked meat, poultry, or shellfish.
  • Avoid restrictive, low-energy diets.
  • Avoid alcohol, do not smoke and do not take any prescription drugs while pregnant without consulting a healthcare professional.
  • Enjoy caffeinated drinks with moderation (1 cup of coffee per day).
  • Take micronutrient supplements only when indicated by your health care professional. If possible, start taking folic acid supplements when trying to get pregnant.
  • Spend time in the open air every day (vitamin D synthesis).
  • Exercise lightly, like walking or swimming. This is healthy, helps prevent excessive weight gain, constipation and can contribute to an easier, shorter delivery.