Eating well and exercise

Eating well

Eating a healthy, nutritious diet is especially important if you're pregnant, or planning a pregnancy. Your baby relies on you to provide the right balance of nutrients to help them grow and develop properly.

Despite the common myth, you do not need to 'eat for two' now you’re pregnant. Managing the portions you eat is a key part of eating a balanced diet. When it comes to eating well, try to focus on keeping it simple. Avoid eating packaged ultra-processed foods that have sugar and salt added. Instead, choose foods that are unprocessed or minimally processed, including:

• Fruit and vegetables

• Pulses, nuts and seeds

• Meat, fish and eggs

• Milk, cheese and yoghurt

• Foods such as potato, rice and pasta.
  

Most foods and drinks are safe to have during pregnancy cut it is also important to be aware of some foods and drinks you should avoid during pregnancy.

Exercise in pregnancy

The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labour and get back into shape after the birth.

Keep up your normal daily physical activity or exercise (sport, running, yoga, dancing, or even walking to the shops and back) for as long as you feel comfortable.

Exercise is not dangerous for your baby. There is some evidence that those who exercise regularly are less likely to experience problems in later pregnancy and labour.

Exercise tips when you're pregnant

• Always warm up before exercising, and cool down afterwards

• Try to keep active on a daily basis – 30 minutes of walking each day can be enough, but if you cannot manage that, any amount is better than nothing

• Avoid any strenuous exercise in hot weather

• Drink plenty of water and other fluids

• If you go to exercise classes, make sure your teacher is properly qualified and knows that you're pregnant, as well as how many weeks pregnant you are

• You might like to try swimming because the water will support your increased weight. Some local swimming pools provide aqua-natal classes with qualified instructors

• Exercises that have a risk of falling, such as horse riding, downhill skiing, ice hockey, gymnastics and cycling, should only be done with caution. Falls carry a risk of damage to your baby.

Exercises to avoid in pregnancy

• Do not lie flat on your back for long periods, particularly after 16 weeks, because the weight of your bump presses on the main blood vessel bringing blood back to your heart and this can make you feel faint

• Do not take part in contact sports where there's a risk of being hit, such as kickboxing, judo or squash

• Do not go scuba diving, because the baby has no protection against decompression sickness and gas embolism (gas bubbles in the bloodstream)

• Do not exercise at heights over 2,500m above sea level – this is because you and your baby are at risk of altitude sickness.