• Pregnancy is a time for nutritional adjustments. For women who already eat a balanced diet with plenty of breads and grain, fruits and vegetables, dairy products and some meat or protein, the adjustments won’t be dramatic.

• The foods expectant mothers should be eating more of are breads and cereals, and those which should be eaten less are fats, oils and sweets.

• Approximately 50% to 60% of expectant mother’s diets will come from carbohydrates, 20% to 30% from fats, and 15% to 20% from proteins.

• Pregnant women are often concerned about gaining too much weight. If you’re eating sensibly, most of the weight you are gaining is the baby - for most women its about 40 percent of the weight they gain. An average weight gain is between 10 and 12 kilos if your weight before your pregnancy was healthy.

Tips For Healthy Eating During Pregnancy

1. Complex carbohydrates, such as whole grain breads and cereals, brown rice, dried beans and peas, potatoes, fruits and vegetables, not only supply needed energy but are good sources of fiber as well. Increasing fiber intake may help prevent constipation.

2. The artificial sweeteners - cyclamate and saccharin - are not recommended for use during in pregnancy. Foods or beverages containing other sweeteners are not recommended during pregnancy if they take the place of more nutritious foods. If you do choose to use foods or beverages containing sweeteners, aspartame (Equal or Nutrasweet) and sucralose (Splenda) may be taken in moderation as a substitute for sugar or honey. You should not have more than 4 packages of these sweeteners or 2 cans of diet beverages in a day.

3. The source of protein is just as important as the protein itself. Absorption of iron from proteins (meat) is more complete than that from plants(green leafy vegetables and lentils). Meat, fish, and poultry are rich sources of protein. When following a vegetarian diet, legumes (lentils/daal), grains (wheat, rice) and dairy foods can help maximize protein intake.

4. The consumption of fats, oils, and sweets should be moderate through- out pregnancy. That means no excessive fried food, chips, chocolates, pizza, or cream cakes, etc.

5. If you feel hungry between meals, you can munch on low calorie food like fresh salad vegetables (carrots, cucumbers, etc.)

6. Limit your intake of caffeine-containing beverages (like coffee, tea or cola).

7. If you have nausea during your pregnancy, try to eat 5 to 6 small meals per day. Cold foods and drinks may be easier to tolerate than hot items. Sometimes it helps to drink beverages 30 - 60 minutes after eating solid foods. Eat slowly and relax after meals.

8. An expectant mother should also plan to drink at least six to eight glasses of water per day. In hot and humid climates, women are urged to drink water regularly even if they don’t feel thirsty. It will help keep energy levels up and the chances of developing dehydration down.

9. Getting enough fluids is also a concern for women who experience vomiting during pregnancy. Fortunately, morning sickness is rarely severe enough to harm the developing fetus. Morning sickness usually doesn’t last much past the end of the first trimester.( Pregnancy is divided into three intervals of three months each. "The first trimester" means the first three months of pregnancy.)

10. Limit your intake of caffeine-containing beverages (like coffee, tea or cola) to one to two cups a day.

11. A prenatal vitamin designed to supplement the intake of vitamins and minerals is often recommended during pregnancy. Adequate levels of some nutrients, such as iron and folic acid, are often difficult to meet from diet alone. But these should only be taken at your doctor's advice.

12. Nutrition during pregnancy is a matter of balance. Every bite counts during pregnancy. A weight gain of 10 to 12 kilos is recommended during pregnancy. But many women will may gain more. One thing to keep in mind is that the more weight you gain during pregnancy the harder it will be for you to lose it after the baby is born. Most women will gain about one to two kilos during the first trimester, although some will stay the same or even lose some weight until morning sickness passes. A weekly gain of half a kilo during the second and third trimesters is common as the baby grows faster.