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Assess your symptoms online with our free symptom checker. Pregnancy can be a very exciting time for most people.
You may have an increased appetite but it is not necessary to ‘eat for two’, even if you are having twins or triplets. Too much weight gain increases your risk of developing problems later in the pregnancy. Also, extra weight is difficult to lose after the birth. For women with a normal pre-pregnancy weight, a weight gain of 11-16 kg over the pregnancy is normal.
200 calories per day in the last three months of pregnancy. No extra calories are needed until that point.
Plenty of fibre, which can be found in wholegrain breads as well as fruit and vegetables. Protein foods such as meat, fish, pulses, chicken, etc, every day. Choose lean meat, cut the fat off red meat and the skin off chicken.
Dairy foods, such as yoghurt, milk and cheese. Try to avoid adding fat – for example, by not frying food where possible.
Include foods with plenty of iron, calcium and folic acid – a growing baby needs these nutrients right from the start of the pregnancy:Iron is mainly in red meat, pulses, dried fruit, green vegetables and fortified cereals. Calcium is mainly in dairy products such as milk, cheese and yoghurt. Low-fat milk, cheeses and yoghurts usually contain just as much calcium as the full-fat varieties.
Folic acid is mainly in green vegetables, brown rice, and fortified cereals. You need a small amount of vitamin A to keep healthy. However, large amounts can harm an unborn baby. So, avoid:Liver and liver products such as liver pâté and cod liver oil supplements.
Vitamin tablets or supplements which contain vitamin A. Food which may have high levels of listeria.