• Your baby’s growth and development depend on your overall health during pregnancy 
• Your nutritional and dietary demands also increase 
• You are expected to follow a pattern of healthy living that includes a nutrient-dense diet, exercises and plenty of rest

You can expect to gain some amount of weight during pregnancy to accommodate the growth and development of your baby. A moderate and healthy weight gain can help you in having an easier pregnancy and childbirth. 

However, gaining too much or too little weight can cause health concerns for you and your baby. Common complications and health problems include gestational diabetes, hypertension during pregnancy and increased chances of a Cesarean section. 

The body weight goals of each expecting mother are different. Your weight gain depends on your Body Mass Index (BMI) before pregnancy. Your obstetrician can help you in identifying your weight goals.

Being pregnant does not mean that you are “eating for two”. During pregnancy, you should aim to double up on your nutritional intake. It is advised that pregnant women should eat 5 portions of a variety of foods and vegetables. You should eat nearly 300 extra calories on a daily basis. Nutrition during pregnancy should incorporate folic acid, iron, protein, calcium, Vitamin D, Vitamin A, Vitamin C and minerals. 

Foods to eat during pregnancy: bread, potatoes, breakfast cereals, rice, meat, fish, poultry, eggs, beans, pulses, nuts, cheese, yoghurt, broccoli, citrus fruits, peas, leafy green vegetables and whole grains. 

Foods to avoid during pregnancy: Uncooked or raw food, high-mercury fish, raw eggs and processed junk food. 

Exercise during pregnancy has multiple benefits for the mother and the baby. Pregnant women are encouraged to exercise regularly as it prevents the side effects of pregnancy and supports the growth of their babies. Routine exercises help you prepare for labour and childbirth. Your obstetrician and antenatal experts provide personalised guidance to help you strengthen your pelvic floor. 

Some common forms of exercise for pregnant women include walking, prenatal yoga, pilates, aerobics and kegel exercises.

It can be difficult to meet your nutritional requirements from food alone each day. It is advised that expecting mothers start taking prenatal vitamins to fulfil their nutrition needs. These supplements also help in the prevention of certain neural tube defects including spina bifida. 

You should take one prenatal vitamin daily as prescribed by your doctor. 

During pregnancy, your body is doing an extra amount of work to support the growth of your baby. It is natural to feel tired and exhausted frequently during this time. It is advised that pregnant women should get plenty of rest and sleep every day. You should sleep for at least 7-9 hours each day.

A healthy lifestyle during pregnancy also includes cutting down on bad habits. Here is a list of things you should avoid in order to remain healthy during pregnancy:

• Avoid smoking and alcohol consumption 
• Do not eat uncooked or raw food items 
• Avoid lifting heavy objects 
• Avoid engaging in strenuous physical activity