TAKE TIME OUT: Spending a bit of time each day in the open air is a good way to get your vitamin D
- 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.