Pregnancy is a special and unique experience for a woman. Also, we sometimes forget that a healthy pregnancy begins before conception occurs as one of the strongest determinants to conceive a healthy baby.

Having a good nutritional diet, being active and having a healthy weight as much as you can is important.

Prenatal care includes appointments in obstetric/medical doctors on a regular basis to make sure that you do enough exercise, good diet, and look at what you are eating.


A balanced diet, and choosing the right foods are essential. This diet includes plenty of colourful fruits and vegetables to have enough vitamins, minerals, antioxidants, and fiber for healthy bowel function during pregnancy. Whole grains, B vitamins, minerals, and fiber, so 3 to 5 servings daily are recommended.

If you need to limit weight gain you can eat lean protein sources such as poultry, fish, soy, legumes and egg whites, all of which contain high-quality proteins, essential building blocks for the future fetal growth. Adding a supply of calcium, vitamin D, and protein help to support bone health for the baby and the mom.

Without forgetting some omega-3 fats (especially DHA) that are important for a baby’s brain and their eyes. In addition, you may consider a DHA supplement as a safer alternative to fish consumption to avoid mercury toxicity in some fish.


Optimal weight gain during pregnancy is about 20-30 lbs. depending on the weight you had at the beginning and women who have specific health issues and carrying more than one baby may have different needs. This is something that you can discuss with your doctor and listen to your body as well.


Activities such as walking, light jogging, yoga, and swimming are excellent to build endurance, decrease backaches, and increase your energy and circulation for both mother and baby. You can discuss with your physician and do what brings you energy.


Although a healthy diet is essential, taking prenatal supplements can be a wise choice before pregnancy. Prenatal vitamin-mineral supplements are specially made to address the needs of pregnant women and for the development of a healthy baby.

You may look for iodine, folate ( vitamin B9 ) and iron are very important for both the mother and the baby. Iron, in particular, is often deficient during pregnancy.

Enjoy this miraculous process!

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