Diet and exercise in pregnancy

Now you are pregnant, keeping fit and healthy is more important than ever. After all, it is not just you who will benefit, but your unborn baby too.

Food to eat for a healthy pregnancy

• Fruit and vegetables. At least five portions a day.
• Starchy carbohydrates such as pasta, rice and bread. These should make up around a third of your diet. Choose wholegrain versions where possible.
• Protein, including lean meat, fish, poultry, eggs, pulses, beans, nuts and soya products. Include a portion at every meal.
• Milk. Aim for a pint of milk a day, or the equivalent in dairy produce such as cheese, yogurt and fromage frais.

Find out more about foods to avoid in pregnancy

The nutrients you need

• Folic acid helps to protect your unborn baby from birth defects. Take a 400 microgram supplement every day until 12 weeks.
• You are at higher risk of anaemia in pregnancy so eat plenty of iron-rich foods such as red meat, leafy green vegetables and fortified breakfast cereals.
• Vitamin C helps your body absorb iron, so eat or drink something containing vitamin C, such as citrus or kiwi fruit, alongside iron-rich foods.
• Vitamin D helps you to absorb calcium, which is essential for your growing baby's bones. Pregnant women should take a supplement containing 10 micrograms every day.
• Omega-3 essential fatty acids are needed for your unborn baby's development. They are found in oily fish such as fresh tuna, sardines, mackerel and trout. Try to eat at least one portion a week, but no more than two - oily fish may contain pollutants, which could harm your baby if eaten in large amounts.
  
  

Exercise in pregnancy
Exercising throughout your pregnancy can help keep your weight under control, give you more strength for labour and make it easier to recover after the birth.

If you are used to exercising and your pregnancy is problem free, there is no reason not to continue as long as you feel comfortable. It is best to avoid sports such as horse riding, squash and aerobics because of the risk of injury, and also to steer clear of exercises that pull on your abdominal muscles, like sit-ups. If you have any questions about the type of exercise you can do, check with you GP or midwife.

If you are not used to regular exercise, now is not the time to start a strenuous regime. Gentle workouts like walking, swimming and yoga will help keep you fit without overdoing it, and are suitable at all stages of pregnancy. But check with your GP or midwife before you start.

Whatever exercise you do, stop immediately if you feel overheated, sick, faint or have any pain. If you are in a class, always make sure that your instructor knows you are pregnant.

And if you do only one thing, make it pelvic floor exercises. Doing them regularly can help to prevent urinary incontinence after the birth. Ask for your midwife who will be able to give you more information and aim to do at least one set of 10 slow squeezes every day.