What's Good For You

What's Good For You

What's good for you and your baby during pregnancy

  • Drink a quarter pink of milk a day, especially during the second and third trimesters
  • Take an iron supplement and a folic-acid supplement (or be sure these are included in the multivitamin supplement prescribed by your midwife or doctor).
  • Avoid fish, especially fresh-water fish
  • Get three good servings of protein each day
  • Drink six to eight glasses of liquid a day
  • Eat frequent small meals
  • Avoid alcohol and caffeine

Eat smaller meals more regularly


When eating seems particularly difficult, try small amounts several times a day. This will discourage nausea and heartburn. It's hard to be creative when you don't feel good or don't have the energy, so here are some nutritious suggestions for small meals.

  • Yogurt shake made with vanilla yogurt, banana and orange juice
  • Hard-boiled egg with a small salad Chicken noodle soup and whole-grain bread
  • Salad on a whole-wheat roll,
  • Small bran muffin and some fruitTurkey sandwich in pita bread with sliced tomato and sprouts
  • Cold chicken with dried apricots
  • Bowl of whole-grain cereal with milk
  • Low-fat cheese on whole-wheat bread
  • Porridge with raisins

To help curb cravings, keep small snacks on hand:


  • Cream crackers, whole-grain crackers, whole-wheat low-salt pretzels
  • Dried fruits such as dates, apricots, apples, figs.
  • Small yogurts, low-fat cheese
  • Bananas, apples, oranges, tangerines,
  • Bagels and small bread rolls
  • Baby carrots, snow peas
  • Homemade soup
  • Breakfast cereal, instant oatmeal, porridge


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