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What's Good For You

What's Good For You

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

   

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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

      

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TO HELP CURB CRAVINGS, KEEP SMALL SNACKS AT 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

 

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What food and drink to avoid during pregnancy

  • Do not eat swordfish, shark or fresh tuna in order to avoid exposure to mercury. Go light on canned tuna.

  • Avoid all fresh-water fish, as they are more likely to be contaminated with pesticides and carcinogens like dioxin or PCBs.

  • Avoid caffeine. Although studies don't confirm it, caffeine may cause birth defects, particularly when consumed to excess.

  • Alcohol: avoid it when pregnant! A glass of wine once a week is acceptable but the conventional wisdom is to avoid alcohol altogether

  

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