Story centre

Healthy eating and drinking is an important part of staying healthy. Here are some things you can do to during pregnancy:

• Enjoy a wide variety of colours and textures when eating fruits and vegetables
• Eat a diet that is low in saturated fats and sugars
• Avoid drinking alcohol if you are pregnant, planning a pregnancy or breastfeeding
• Quit smoking (for help download the Quit for You – Quit for Two app from the Apple iTunes store

There are some foods may be harmful to the developing foetus (the baby growing inside of you) and should be avoided. These include:

• Mould-ripened cheeses (such as brie, camembert and goat’s cheese) and blue-veined cheese (such as Danish blue or gorgonzola). In general avoid any unpasteurised milk cheese. You can find this on the label
• Pate, including vegetable pate
• Raw or partially cooked egg
• Raw or undercooked meat (including seafood)
• All liver products
• Pre-packaged salads or sushi that contains meat or seafood

The benefits of staying active during pregnancy are both physical and mental. Including regular exercise in your routine can also help prepare you for labour.

The intensity and type of physical activity during pregnancy will depend on your own needs.

“What we recommend in pregnancy relates to what level of activity and fitness you have had before pregnancy,” Kate said.

What a professional athlete does during pregnancy will look very different to someone who is just starting out.

The most common exercises for pregnant women include swimming, walking (which can range from gentle to quite fast) and yoga. You may enjoy a variety of these. It is suggested that you tailor your activity to your comfort and discuss any questions with your midwife or doctor.

Staying active in pregnancy can also have an impact on how you feel after your baby is born.

“Having remained healthy and active will help you to cope with the demands of looking after a newborn,” Kate said.

“Getting back to some activity after pregnancy, such as gentle walking with your partner or friends may help in boosting mood and feeling physically comfortable.”

“You do not need to eat for two people while pregnant,” said Kate.

Weight gain in pregnancy is normal and important however too much weight gain puts the mother and baby at risk of diabetes, high blood pressure and birth related complications. Babies of mothers who are overweight are more likely to be overweight or obese as a child or adult.

“The recommended weight gain varies depending on your starting weight and height. As a general rule, the greater your body mass index (BMI) the smaller the recommended gain,” said Kate.

Your body mass index (BMI) is an estimation of your body fat. For more information or to find out your BMI visit this website https://www.healthdirect.gov.au/bmi-calculator

The Australian dietary guidelines make recommendations for healthy weight gain during pregnancy. However you should always discuss this with your midwife or doctor.

The Australian dietary guidelines can be found at https://www.eatforhealth.gov.au/sites/default/files/content/n55_australian_dietary_guidelines.pdf

There are some vaccinations that you can get in pregnancy that will help protect your newborn against diseases. These include whooping cough (or pertussis) and influenza.

If anyone is planning on visiting you and your new baby before they are 2 months old, it is recommended that they are vaccinated against whooping cough as your baby cannot be vaccinated before 2 months old.

Save the date to vaccinate

The “Save the Date to Vaccinate app” makes it easy for parents and carers to ensure their children receive all their important vaccinations on time.

The app sends a reminder whenever a vaccination is due.

Download the free “Save the Date to Vaccinate” app at https://www.health.nsw.gov.au/immunisation/app/Pages/default.aspx