What is a healthy DO’S AND DON’TS

All pregnancy? OF PREGNANCY

About
A pregnancy that lasts the full nine months.
A pregnancy that results in a healthy baby Do take a multivitamin
(or babies) weighing at least five and a half
Do get lots of sleep

Pregnancy
pounds who has no birth defects.
Do work out
Do eat seafood
Do have sex
A healthy pregnancy diet will
promote your baby's growth Don’t smoke
and development. Understand Don’t drink alcohol
which nutrients you need most
and where to find them. Don’t eat raw meat
Don’t eat unpasteurized
milk products
Folate and folic acid — Prevent brain and Don’t drink a lot of caffeine
spinal cord birth problems.
Foods rich in folic acid is dark green leafy
vegetables.

Calcium — Strengthen bones.

Dairy products. Products like milk, yogurt,
and cheese are rich in calcium.

Vitamin D — Promote bone strength.

The best sources are the flesh of fatty fish
like tuna, mackerel, and salmon,

Protein — Promote growth

Foods that are high in protein include lean
meat, poultry, and seafood.

Iron — Prevent iron deficiency anemia

Iron-rich foods include meat, eggs,
leafy green vegetables and iron-fortified
foods.
 Why
Most breastfeeding is
common important?
discomforts Breastfeeding provides essential
nutrients, antibodies, and enzymes that

of pregnancy
support a baby's growth, immune
system development, and overall health.
It also offers numerous health benefits for
mothers, including reduced risk of
how to deal with them. postpartum depression and certain
diseases.

Nausea and Vomiting Frequent Urination

Eat small frequent meals.
Consume dry starch foods in the
morning.
Constipation & Hemorrhoids
Increase the amount of fiber in
your diet
Drink a lot of fluids.
Do exercise and walking.
Fatigue
Common during the first
trimester. Sleep or rest as you
can, even short naps will help.
Do not restrict fluid intake.
As long as you do not experience
burning or pain with urination,
increased frequency is normal.
Heartburn
Try eating smaller but more
frequent meals.
Avoid highly seasoned, rich and
fatty foods.
Do not lie down flat after eating.
Carbonated beverages and milk
often can help alleviate heartburn.
The World Health Organization (WHO) and the
American Academy of Pediatrics (AAP)
recommend exclusive breastfeeding for the
first six months of a baby's life.
Breastfeeding provides unmatched
health benefits for babies and mothers.
It is the clinical gold standard for infant
feeding and nutrition, with breast milk
uniquely tailored to meet the health
needs of a growing baby.
- DR. RUTH PETERSEN

Breast Tenderness
Wearing a good support bra
may help you feel more
comfortable.
Leg Cramps
Increase intake of calcium.
While in bed, stretch with your
heels pointed, not your toes.
Backache
Try not to stand in one position for
too long.
Do an exercise called the pelvic rock.
Elevate the feet onto a stool while
sitting.
Dizziness
Move slowly when getting up from a
sitting or lying position.
Eat well and frequently.