Nutrition during pregnancy

During pregnancy, you’re growing a new life inside you! This means the link between what you consume and the health of your baby is strongly tied. What you intake is the primary source of nourishment for your little one. That's why making healthy food choices and getting the right balance of nutrients every day will both ensure you have the energy you need and support the healthy growth of your new baby.

Eat well. Eat smart.

As recommended by The Department of Health, you should follow a typical ‘well-balanced diet’ during pregnancy. This means consuming diverse foods from all of the food groups, which include fruits and vegetables, wholegrain carbohydrates, protein-rich foods and dairy foods.

eat well guide for pregnancy
  • Folic acid

    600 mcg per day

  • Iron

    27 mg of iron a day

  • Vitamin D

    600 IU (international units) of vitamin D a day

  • Calcium

    1,000 mg of calcium a day

  • Omega-3

    200 milligrams per day

  • Iodine

    220 mcg of iodine a day

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Foods & Drinks to Avoid

1. Alcohol

2. Caffeine

3. Foods that contain too much vitamin A

4. Fish that are high in mercury, incluch tilefish, shark, swordfish, or king mackerel

5. Certain cheeses

6. Raw or undercooked meat, fish, or shellfish

7. Processed meats (Hot dogs and deli meats)

8. Unpasteurized dairy or juices

9. Store-made salads