- Eat a variety of foods, such as plenty of fresh fruit, whole grains, beans, vegetables, parboiled rice, meat, fish, oils, nuts, seeds, milk and dairy products.
- Eat regularly and sufficient amounts of food to meet all nutritional needs.
- Eat high quality, fatty fish 1-2 times a week.
- Keep intake of high-fat and high-sugar foods to the minimum and eat more nutrient-dense foods (e.g. fruit and vegetables).
- Drink 1.5 - 2 litres a day (water, unsweetened fruit tea, diluted fruit or vegetable juice).
- Use iodized salt.
- Eat only well-cooked meat, fish and eggs.
- Avoid unpasteurized milk or soft cheeses and raw or undercooked meat, poultry, or shellfish.
- Avoid restrictive, low-energy diets.
- Avoid alcohol, do not smoke and do not take any prescription drugs while pregnant without consulting a healthcare professional.
- Enjoy caffeinated drinks with moderation (1 cup of coffee per day).
- Take micronutrient supplements only when indicated by your health care professional. If possible, start taking folic acid supplements when trying to get pregnant.
- Spend time in the open air every day (vitamin D synthesis).
- Exercise lightly, like walking or swimming. This is healthy, helps prevent excessive weight gain, constipation and can contribute to an easier, shorter delivery.
Whether you have years of work experience or you just graduated, there’s a job opportunity for you at Nestlé. Search for jobs here.