Eating well in pregnancy
Practical, affordable eating in pregnancy, plus the supplements and foods to be careful with.
- Quality matters more than quantity — one extra small meal a day later on
- Iron-rich foods with vitamin C help prevent anaemia
- Take folic acid, iron and calcium as prescribed
- Avoid alcohol completely and limit caffeine
You do not need to "eat for two". You need better food rather than much more food — an extra small meal a day in the later months is usually enough.
Build meals around starches such as maize meal, bread, rice or potatoes, add a protein such as beans, lentils, eggs, chicken, fish or meat, and include vegetables and fruit every day. Dark green vegetables, liver, beans and red meat help with iron; absorption improves if you eat them with something rich in vitamin C such as oranges or tomatoes. Milk, maas, yoghurt and tinned fish with bones help with calcium.
Supplements matter: folic acid, iron and calcium are given routinely in South African antenatal care. Take them as prescribed even if you eat well.
Be careful with raw or undercooked meat and eggs, unpasteurised milk and soft cheeses, and liver in very large amounts. Limit caffeine to about two cups of coffee a day. There is no known safe amount of alcohol in pregnancy — the safest choice is none.
This information is general health education and does not replace advice from your nurse, midwife or doctor. In an emergency go to your nearest facility.