Pregnancy and lactation are very special periods because it is when you can set the foundation of your baby’s future. It is the time when you are loaded with changing emotions and lots of questions. From the growth of your fetus to exercising to what diet to follow. A good nutrition is important during pregnancy. When you take nutritious diet, it will help you meet the needs of your baby, maintain your health and that of the baby, and then prepare you for lactation.

Milk

Milk and alternatives provide calcium which is needed for the formation of your baby's bones and teeth. 2-4 servings of milk and alternatives are required.

Milk is an important source of dietary calcium while pregnant. Having adequate quantities of milk will help in meeting your baby’s need for the mineral. Studies has shown that a pregnant woman needs 1,000 to 1300 mg of calcium per day.

Though drinking milk during pregnancy is surely good for health, ensure you consult your doctor before making any dietary changes.

A Balanced Diet

Pregnant women should eat a variety of foods from the four food groups, such as, rice and alternatives, fruits, vegetables, and meat and alternatives. This reason for this is because different food groups contain different types of nutrients. For example, meat and alternatives are rich source of protein but they have no Vitamin C. Therefore, choosing a variety of foods will ensure that you get the right balance of nutrients from the four food groups.

You may have an increased appetite when pregnant, however, you don't necessarily have to 'eat for two', even if you are having twins. Too much weight gain can increase your risk of developing problems later in the pregnancy.

Also, eat plenty of fibre. These can be found in wholegrain breads as well as fruit and vegetables. Try to avoid adding fat - for instance, by not frying food where possible.

In addition, eat foods with plenty of iron, calcium and folic acid.

Iron is mainly in pulses, red meat, dried fruit, green vegetables and some fortified cereals.

Calcium can be found in dairy products such as milk, cheese, and yoghurt.

Folic acid is mainly in green vegetables, brown rice and fortified cereals.

Fish is a very good source of protein and some other nutrients. Try to eat at least two portions of fish per week, with at least one portion being oily fish.

Medication

It is known that certain medicines are safe in pregnancy. For instance, paracetamol at normal dose is safe and useful for headaches, backache and other aches and pains that can occur during pregnancy. However, if you are pregnant, you should minimise your use of medication. Just because a medicine says it is natural or herbal does not necessarily mean that it is harmless or safe. Always make it known to any doctor or dentist who prescribes medication for you that you are pregnant.

Furthermore, do not take medicines that you can buy over the counter, including herbal remedies, unless they are known to be safe in pregnancy.