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