Prenatal Vitamins

Prenatal vitamins are supplements that contain daily vitamins and minerals you need before and during your pregnancy.

Folic acid is the most important vitamin to take when planning a pregnancy. Folic acid is a B vitamin that cells in your body need for growing and developing.

Most nutrients should come from the foods you eat, but it’s also a good idea to take prenatal vitamins. Your nurse, doctor, or midwife can recommend the best vitamins for you, on top of folic acid.

Exercises when you’re pregnant 

Yes. Yoga can be very beneficial during pregnancy, as long as you take certain precautions. Yoga helps you breathe and relax, which in turn can help you adjust to the physical demands of pregnancy, labor, birth, and motherhood. Prenatal yoga can also help you meet and bond with other pregnant women and prepare for the stress of being a new parent. Contact your gynaecologist to find out what exercise is good for you in terms of your semester.

Following a healthy eating plan and drinking lots of water to stay hydrated 

Eating healthy means following a healthy eating pattern that includes a variety of nutritious foods

  • Eat a variety of vegetables, fruits, whole grains, fat-free or low-fat dairy products, and protein foods.
  • Choose foods and drinks with less added sugars, saturated fats, and salt.
  • Limit refined grains and starches, which are in foods like biscuits, white bread, and some snack foods.
  • If you are feeling sick, try eating a piece of whole-grain toast or whole-grain crackers.

Don’t eat certain foods if you’re pregnant 

These foods may have bacteria in them that can hurt your baby. Stay away from:

  • Raw (uncooked) or rare (undercooked) fish or shellfish, like sushi or raw oysters
  • Soft cheeses (like feta, Brie, and goat cheese)
  • Raw or rare meats, poultry, or eggs
  • Lunch or deli meats, smoked seafood, and hot dogs – unless they are heated until steaming hot
  • Prepared salads like ham salad, chicken salad, or seafood salad
  • Raw sprouts, including alfalfa, clover, radish, and mung bean sprouts
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