Very often it happens that a woman wants to drastically change her diet when she learns she is pregnant. You should have a healthy balanced diet before you become pregnant. If you are trying for a baby, you should take folic acid supplements for twelve weeks prior to attempting to get pregnant and up to your twelfth week of pregnancy. Folic acid is needed for the development of your baby’s brain and spine. It is found naturally in asparagus, beetroot, broccoli, brussel sprouts and peas. If you are underweight, try to put on a few pounds by eating more healthy foods. If you are overweight, try to lose a few pounds by becoming more active and lowering your calorie intake. Becoming more active does not mean you have to live in the gym. Purchase a good pair of trainers and go for a 30 minute walk three to five times a week. As you feel your fitness improving, you can increase your distance and your speed. If you are a smoker or drink alcohol, stop. By educating yourself on pregnancy nutrition, you will be able to keep your energy levels high and create a good environment for your growing baby.

Some woman think being pregnant is an opportunity to eat what you want and an excuse to put on weight. This is not the case. On average, a woman will gain between 10kgs and 12kgs during her pregnancy. You will want to eat well, this means that you should eat at least three balanced meals a day. If you are experiencing morning sickness, you might not necessarily feel like eating, but by eating regularly, it will help to keep the nausea away. If you find you are experiencing severe morning sickness, you should consult your doctor. You will more than likely start to feel fatigued during your pregnancy. You need to listen to your body and snack when you feel you need to. Good snack choices are yoghurt, fruit, scones or muffins and crackers and cheese. Don’t choose to snack on chocolate bars. This will only give you an energy rush and your energy levels will dip soon after. You should limit yourself to the amount of tea and coffee you drink during pregnancy. Aim for no more than two cups a day. Continue to drink eight glasses of water a day.

It is not known why a woman gets food cravings when she is pregnant, but whatever your craving is, you can incorporate it into your healthy diet. If it is chocolate or ice cream or whatever it may be, just eat it in moderation. Have a little for your dessert.

There are foods you should eat more of during your pregnancy. Increase your intake of iron rich foods. Iron is needed in pregnancy and lactation for healthy cell development and the transportation of oxygen. It is also needed for the growth of your baby’s brain. Good food sources of iron are beef, eggs, beans, spinach, broccoli, prunes, figs, cereals and apricots. Iron is best absorbed with the help of vitamin C, so it’s a good idea to have a glass of orange juice with your meal. Some women might need an iron supplement. You will have to consult your GP and he will advise you on whether you need to take a supplement or not.

Calcium is important in bone development and your baby’s teeth. Your baby’s teeth begin to grow as early as the sixth week of pregnancy. Good food sources of calcium are milk, cheese and yoghurt. You can get calcium in smaller amounts from broccoli, spinach, cabbage and the soft bones of tinned fish.

Your vitamin C requirements increase by 33% during pregnancy. You should incorporate two vitamin C rich foods in to your daily food intake. These foods include kiwis, blackcurrants, grapefruit, limes, lemon, satsumas, clementines, oranges, tangerines, mangoes and nectarines.

Essential fatty acids found in oily fish like mackerel, herring, sardines, kippers and salmon aid the development of your baby’s brain and eyes. Large oily fish like shark and marlin should be avoided, as well as limiting your intake of fresh and tinned tuna.

Constipation and piles (haemorrhoids) are common during pregnancy, but eating a lot of fibre can ease these symptoms. Fruit and vegetables are full of fibre as are wholegrain or whole-wheat breakfast cereals, wholegrain bread, pasta and brown rice. You should also drink plenty of water if your diet is high in fibre.

There are also foods that should be avoided when you are pregnant. Do not eat soft cheeses like camembert or brie and blue veined cheese. Also avoid unpasteurised milk and milk products like cheese and yoghurt. Peanuts are a possible allergen, so they should also be avoided.

Make sure any meat you eat is cooked thoroughly and evenly. If the meat is pink, it is not sufficiently cooked. If you are handling raw meat, make sure that you wash your hands well with warm, soapy water. Fruit and vegetables must be washed properly. If you are doing any gardening, make sure you wear gloves. Eggs must be cooked well, ensure that the yolk and the white are both solid. Too much vitamin A can harm your baby, especially in the first trimester, so avoid vitamin A rich foods like liver. The same goes for fish liver oil supplements. Do not consume alcohol or take any drugs. Only take medication if you have been prescribed it by your health care professional who is aware that you are pregnant.

While it is good to increase your intake of certain foods, you should not double the amount of food you eat. The average 10-12kgs of weight which you will gain throughout a healthy pregnancy is made up of your baby, the placenta, amniotic fluid, increases in the weight of your breasts and uterus and increased blood volume.

Every woman is different and no pregnancy is the same, so you need to listen to your body. If you have any concerns and before you begin any exercise regime, you should consult with your GP.