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It is best to seek advice if you:

• are an adolescent (18 years or younger)

• have a medical condition affecting your eating, such as diabetes

• are having more than one baby, e.g. twins or triplets

• are a vegetarian or vegan

In early pregnancy your energy (kilojoule or calorie) needs do increase by a small amount.  you can expect to eat more food as the pregnancy progresses but this does not mean you need to "eat for two".  A good indicator of whether you are eating enough is appetite and a steady weight gain, especially after the first three months.

A healthy weight gain during pregnancy is best for you and your baby.

While there is no exact healthy weight gain, thin women may need to gain more weight, overweight women less.  Talk to your midwife or doctor if you are concerned about your weight gain.

Dieting during pregnancy is not recommended as it may result in a smaller and unhealthy baby, and it could also affect your health.  Vigorous exercise is also not recommended.

The weight gain during pregnancy goes to the baby, but also includes:

• the growth of the placenta and uterus

• fluid around the baby

• breasts getting bigger for breastfeeding

• more blood being made

• fat stores which will be needed as energy for breastfeeding.

Regular moderate exercise such as walking, swimming and cycling helps strengthen your heart and lungs and gives you extra energy and strength needed for the birth.  Choose activities you enjoy which match your level of fitness.

You may need more rest.  Take time out for yourself.  Ask your doctor, midwife or a physiotherapist about suitable activities.

Choose and Prepare Foods Low in Fat, Sugar and Salt

The best way to meet your extra needs is to choose foods from the four food groups.  These are better sources of fibre, vitamins and minerals.  When shopping, read labels and look for foods that are lower in fat, sugar and salt.  If using salt, choose iodised salt.

Prepare foods low in fat, sugar and salt by:

Many fast foods, takeaways and snack are high in fat, salt and/or sugar, for example, chocolate bars, muesli bars, potato chips, French fries, doughnuts, pies, sweets, fruit leathers, cordials and soft drinks.  Save these for treats and eat only occasionally.

Snack Ideas

• Sandwiches - peanut butter, banana, vegemite, cheese, cottage cheese, baked beans or jam.  Spread margarine or butter thinly or only on one side of the bread.

• Use bread rolls, rewena bread, crackers, rice cakes, crumpets, pita bread, muffins and baked bread fingers as well as bread.

• Vegetable sticks - keep these in the fridge.  Serve with cottage cheese or peanut butter.

• Fresh fruit - serve whole or cut up with yoghurt.

• Frozen fruit - bananas, oranges, canned unsweetened pineapple or peaches.

• Cereals - choose cereals low in fat and sugar.

• Popcorn - pop using a little oil, margarine or butter or use a microwave.  So easy on salt.

• Yoghurt, cubes of cheese or milk.

Drink Plenty of Fluids Every Day

• Use your thirst as a guide.  You will need at least 6-8 glasses each day.

• Extra fluid may be needed during hot weather, after activity, or if you are vomiting or constipated.

• Water, reduced or low fat milk, diluted fruit juice or coconut juice from a fresh coconut are the best choices.

• You may need to go to the toilet more often but do not cut down on your fluid intake because of this.

• Some women become swollen and puffy, particularly in the hands and feet.  Do not cut down on your fluid intake without consulting your doctor or midwife.

• Coffee, tea and cola drinks contain caffeine.  Herbal teas may contain caffeine or other substances which cause side effects.  Have no more than three cups of any of these drinks each day.

• Tea should not be drunk with meals.  The tannins in tea mean you will not absorb the iron in the meal as well as you could.

• Go easy on soft drinks, cordial and diet drinks as these provide limited nutrients and may be high in sugar.

Eat Well to Cope With Pregnancy Symptoms

Nausea and vomiting are common during early pregnancy and this is often the first sing of being pregnant.  This is referred to as "morning sickness" but may occur at any time of the day or night, especially when you are tired or hungry.

Do the best you can.  Your extra nutrient needs are small during early pregnancy and this rarely causes any nutritional problems.  However, if your vomiting is severe and you are unable to keep any food or fluids down, do seek advice from your doctor or midwife.

• Eat regularly, choosing smaller meals or snacks.

• Have less high fat and spicy foods.

• Try a carbohydrate snack (such as a slice of dry toast, a cracker or fruit) before getting out of bed in the morning.

• Drink small sips of flat lemonade or ginger ale.

• Try ginger, or foods flavoured with ginger.

• Give yourself extra time in the morning.  Rushing can make you feel worse.

• Try and rest more.

• If cooking smells make you feel sick, cut down on cooking as much as you can.  Have someone else help with cooking.

Indigestion and heartburn are common towards the end of pregnancy:

• Eat regularly choosing smaller meals or snacks.

• Have less high fat and spicy foods.

• Avoid drinking fluids with meals.

• If a certain food upsets you, leave it for the time being.

• Avoid lying down straight after a meal.

• Going for a walk may help.

• Raise the head of the bed or use extra pillows.

• Check with your doctor or midwife before taking antacids.

Cravings and Aversions

Most women experience strong likes and dislikes (craving and aversions) for certain foods at some time during pregnancy.

Providing you eat a variety of foods from the four food groups every day, cravings and aversions are unlikely to affect your pregnancy.

If you are experiencing problems with cravings, having other eating problems, or are not able to eat a variety of foods, ask your doctor or midwife to arrange for you to see a dietician.

Constipation

Constipation can occur because of hormonal changes causing your gut muscles to relax, together with the pressure from the growing baby.

• Choose wholemeal and wholegrain breads and cereals, and vegetables and fruit, for example, bran muffins, kiwifruit, figs, corn and peas.

• Drink plenty of fluid every day.

• Go for a daily walk or exercise in some other way.

Folic Acid

Folic acid is a vitamin and is needed for the formation of blood cells and new tissue.  During early pregnancy your need for folic acid is higher.

Choose foods fortified with folic acid or naturally high in folic acid:

• well washed, fresh, raw or lightly cooked vegetables

• well washed raw fruit

• bread and cereals, especially wholegrain

• cooked dried beans and peas

• yeast extracts

• freshly cooked liver and kidney, no more than one serving a week.

Lack of folic acid has been linked with birth defects such as spina bifida.

The risk of having a child with these birth defects is very low.  The risk can be reduced by taking folic acid supplement (0.8mg) daily for four weeks before you might become pregnant through to 12 weeks after actually becoming pregnant.  This supplement is available from pharmacists.

Supplements

Using vitamin and mineral supplements will not give you extra energy.  By choosing a variety of foods from the four food groups, supplements will not be necessary.

If you are taking any vitamin, mineral or herbal supplements, always let your doctor or midwife know.  It is best to only take supplements when recommended by your doctor, midwife or a dietician.  make sure they know you are pregnant.