03 • FIRST STEPS
What Should
I Know?
Good to know tips on food, lifestyle, supplements and everyday precautions to keep you and your baby healthy.
Eat Well for Two
A balanced diet gives you the nutrients you need to support your growing baby.
Eat more of:
♡ Fruits & vegetables
♡ Whole grains
♡ Lean protein (fish, chicken, eggs, beans)
♡ Healthy fats (avocado, nuts, olive oil)
♡ Dairy or calcium-rich foods
♡ Plenty of water
Limit or avoid:
♡ High mercury fish (shark, swordfish, king mackerel, tilefish)
♡ Raw or under-cooked meat, eggs & seafood
♡ Unpasteurised dairy products
♡ Excess caffeine (limit to 200mg/day)
♡ Alcohol
Eat Well for Two
A balanced diet gives you the nutrients you need to support your growing baby.
Eat more of:
♡ Fruits & vegetables
♡ Whole grains
♡ Lean protein (fish, chicken, eggs, beans)
♡ Healthy fats (avocado, nuts, olive oil)
♡ Dairy or calcium-rich foods
♡ Plenty of water
Limit or avoid:
♡ High mercury fish (shark, swordfish, king mackerel, tilefish)
♡ Raw or under-cooked meat, eggs & seafood
♡ Unpasteurised dairy products
♡ Excess caffeine (limit to 200mg/day)
♡ Alcohol
Health Lifestyle
Small daily choices make a big difference.
♡ Get plenty of rest and listen to your body
♡ Stay active with light exercise like walking, prenatal yoga or swiming.
♡ Manage stress and take time to relax
♡ Avoid smoking and second-hand smoke
♡ Maintain a healthy weight gain as advised by your doctor
♡ Plenty of water
Supplements
Talk to your doctor about what supplements you need.
Most important:
Folic acid (400-800mcg daily)
Helps prevent neural tube defects
You may also need:
Iron • Calcium • Vitamin D
Omega-3 • Iodine
Always follow your doctor's advice.
Limit or avoid:
Simple steps to protect you and your baby.
♡ Check with your doctor before taking any medications or supplements.
♡ Be cautious with skincare and avoid harsh chemicals.
♡ Avoid hot tubs, saunas and overheating.
♡ Kepp your vaccinations up to date
(flu vaccine is recommended)
♡ Stay away from sick contacts when possible and practise good hygiene
Health Lifestyle
Small daily choices make a big difference.
♡ Get plenty of rest and listen to your body
♡ Stay active with light exercise like walking, prenatal yoga or swiming.
♡ Manage stress and take time to relax
♡ Avoid smoking and second-hand smoke
♡ Maintain a healthy weight gain as advised by your doctor
♡ Plenty of water
Supplements
Talk to your doctor about what supplements you need.
Most important:
Folic acid (400-800mcg daily)
Helps prevent neural tube defects
You may also need:
Iron • Calcium • Vitamin D
Omega-3 • Iodine
Always follow your doctor's advice.
Limit or avoid:
Simple steps to protect you and your baby.
♡ Check with your doctor before taking any medications or supplements.
♡ Be cautious with skincare and avoid harsh chemicals.
♡ Avoid hot tubs, saunas and overheating.
♡ Kepp your vaccinations up to date
(flu vaccine is recommended)
♡ Stay away from sick contacts when possible and practise good hygiene
