Eating well in pregnancy
Eating well in pregnancy is similar to eating well in everyday life.
Choose a variety of foods, from all the major food groups. Wash your hands before and after cooking and cook raw foods thoroughly.
You don’t need to eat for two! Your additional energy needs in pregnancy are about one extra sandwich and an extra piece of fruit per day, but don’t beat yourself up if you eat more. Restricting your food intake or dieting is not recommended in pregnancy!
Food cravings and aversions are common, and it’s ok to eat the foods you crave in moderation and avoid the foods that make you feel ill. However, if you are craving non-food substances such as dirt, ice, or anything else unusual, please let your midwife know as they may offer you some blood tests to check for any deficiencies.
Drink plenty of fluids, preferably water – at least two litres of water a day is best. If you’re going to drink beverages with caffeine, try to limit them to 4 cups of tea or instant coffee or one double espresso shot per day. It is recommended to not exceed 200mg of caffeine per day.
Weight gain in pregnancy is normal and part of the process! Healthy weight gain looks different for different people, and if you are concerned with your weight gain, please let me know.
In addition to a balanced diet, some supplements are recommended in pregnancy, such as folate and iodine for all pregnant people, and sometimes iron, Vitamin D, and Vitamin B12 if clinically indicated.
Exercise in pregnancy
Being active in pregnancy helps strengthen your heart and lungs and gives you extra energy for the birth and postpartum.
In general, choose activities that are similar to your pre-pregnancy activities, or if you were sedentary pre-pregnancy, start with walking, swimming, and/or stretching exercises such as gentle pilates.
If you were into some intense activity before pregnancy, such as Crossfit or martial arts, you may want to consult with a physiotherapist or doctor about modifying your exercise routine.
Aim for about 30 minutes of moderate activity, 5 days per week.
Listen to your body! Don’t push yourself too hard, and rest if that is what your body is telling you to do.
Make sure you don’t forget to exercise your pelvic floor!
For more information
- This article from Te Whatu Ora outlines healthy eating in pregnancy
- This HealthEd article is a more in-depth look at healthy eating in pregnancy
- This page from the New Zealand Nutrition Foundation has more about caffeine in pregnancy
- This Healthify page covers a lot about exercise in pregnancy
- This HealthEd article is another more in-depth look, this time at being active in pregnancy
- This article from Continence NZ has excellent information on exercise in pregnancy