The right nutrition feeds two

Healthy eating is particularly essential during pregnancy, as the nutrition you receive from food is not only necessary for your own health and well-being, but perhaps even more importantly, for that of your growing child as well.

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Get your dose of calcium

In the second half of pregnancy, the need for calcium is significantly increased and therefore it is recommended that additional milk - a total of three glasses - are consumed from the fourth or fifth month.

Dairy is also an essential part of a pregnant woman’s diet, as she will need it to provide both herself and her child with calcium to build healthy bones and teeth. It is also a great source of vitamins A, B and D, as well as protein.

If you do not eat dairy, dark green leafy vegetables, as well as some nuts and soy-based products, are other good sources of calcium.

Finally, when choosing milk and dairy products, aim for those of the low or non-fat variety.

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Include fruits and vegetables

Fruits and vegetables are a great source of fibre as well as a variety of vitamins and minerals. To optimise the nutrients you are getting, try to look for fruits and vegetables that are rich in colour such as oranges, pineapple, sweet potatoes, broccoli and spinach.

• Vitamin C will help both you and your child to develop healthy gums, while vitamin A will promote healthy skin, bones and eyes in your growing infant.
• Folic acid, riboflavin, B vitamins and calcium are other essential vitamins and minerals found in fruits and vegetables.

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Eat the right amounts of "good" carbohydrates

Eating the right amounts of "good" carbohydrates such as whole grains, vegetables, fruits and beans, promote good health by delivering vitamins, minerals and fiber to the body. This will aid in preventing constipation and nausea sometimes associated with pregnancy. It will also help to keep your weight gain in check.

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Be sure to include protein too

When choosing protein products, pregnant women are advised to select leaner options such as chicken or fish. For vegetarians, eggs and beans are excellent sources of protein. However, women should stay away from raw fish or meat during pregnancy, such as those found in sushi products, as these foods may pose a threat to the child.

Also, women should stay away from certain types of fish that contain high levels of mercury such as tuna, swordfish or marlin.

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Drink plenty of water.
8 - 12 (8-oz) glasses a day to be precise!

Interesting changes occur during your pregnancy. During this period, the need to keep your body hydrated is even more crucial, making water intake essential. Water plays an important role in the body's transportation system. It aids in transporting nutrients via the circulatory system to the baby.

Adequate water intake;

• might just be the answer to relieving many of the side effects of pregnancy, while helping to prepare your body for physiological changes. Ultimately, it ensures both you and your baby are healthy.
• flushes out the system and dilutes the urine to prevent infections such as urinary tract infections, which are also common occurrences during pregnancy.
• between meals help prevent nausea if you suffer from morning sickness.
• is important to keep your body hydrated at all times, so drink lots and lots of clean (preferably filtered and boiled) water!

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