The pregnancy journey is an exciting yet an overwhelming experience.Here is how to take care of yourself and your unborn baby.
- Eat a balanced diet, complete with a variety of foods,vegetables and fruits.
- Exercise, and maintain fitness throughout your pregnancy. Be careful to do exercises that do not cause injury, or loss of balance.
- Monitor your weight.Add only the kilos necessary for a healthy pregnancy.
- Do not smoke , take alcohol or drugs.
- Do not obtain any drugs over the counter.
- Reduce your caffeine intake.
- Please take your supplements as prescribed to you.
- Do not miss any scheduled clinic visits.
- Visit the hospital IMMEDIATELY you have any health concerns , or danger signs
NB: Have a birth plan ready (where to deliver, transport, birth companion, save some money for delivery, e.t.c)
GUIDELINES FOR HEALTHY EATING.
| Food Group | Benefits | Food Sources |
| Grain,grain products and other starchy products | Provides energy and important minerals such as Iron & Calcium. Whole meal cereals are healthy and contain more nutrients. | Maize, wheat, bread, sorghum, millet or cassava, potatoes, green bananas e.t.c |
| Pulses (bean, peas, lentils) | Good sources of protein, energy, minerals and vitamins | Beans, lentils, chickpeas, cowpeas etc |
| Nut and seeds | Good sources of protein, energy, minerals, vitamins and healthy fats |
Nuts: cashew nuts, almonds, walnuts, brazil nuts etc. Seeds: Sunflower, pumpkin, Sesame seeds |
| Dairy | Rich sources calcium important for healthy bones and teeth | Fresh milk, Yoghurt, Cheese, butter, Mala etc |
| Meat, Poultry & Fish | Important sources of protein, energy, minerals such as iron, zinc & Vitamins |
Meat: Beef, goat, Lamb, Mutton etc Poultry: Chicken, duck, turkey etc Fish: Tilapia, tuna, Sardines, Omena |
| Eggs | Good sources of proteins, minerals and Vitamins | Chicken, duck quail eggs etc |
| Dark green leafy vegetables | contain a variety of vitamins and minerals which protect you and your baby from diseases. | Dark green leaves: cassava leaves, pumpkin leaves, amaranth leaves, spinach, kales etc |
| Other Vitamin A rich fruits and vegetables | Good sources of vitamins and minerals such as vitamin C and Folate |
Ripe mangoes, papaya, melon etc Carrot, pumpkin, orange-feshed sweet potato etc. |