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Eating a healthy diet during pregnancy is one of the best things you can do for yourself and your baby. The food you eat is your baby’s main source of nutrition. Healthy choices about pregnancy nutrition can help you promote your baby’s growth and development.
Grains: Grains provide essential carbohydrates — your body’s main source of energy. Many whole-grain and enriched products also contain fibre, iron, various minerals B- vitamins and a small amount of protein. Fortified bread and cereal can help you get folic acid.
Fruits and vegetables: Fruits and veggies are important components of pregnancy nutrition, they provide various vitamins and minerals, as well as fibre to aid digestion. Vitamin C, found in many fruits such as pineapple and vegetables, helps you absorb iron and promotes healthy gums for both you and your baby. Dark green vegetables have vitamin A, iron and folate — all of which are important nutrients during pregnancy.
Lean Meat, poultry, eggs, fish and beans: Foods in this group have plenty of protein, as well as B vitamins and iron. Protein is crucial for your baby’s growth, especially during the second and third trimesters.
Dairy products: The calcium in dairy products and calcium-fortified soy milk helps build your baby’s bones and teeth. Dairy products also contain vitamin D and protein.

Things to consider during pregnancy
Eat a well - balanced diet.
Include a variety of healthy foods
Choose good fats (mono and poly unsaturated fats)
Take extra steps to avoid contaminants
Eat fish, but be picky to avoid consuming more mercury into your system
Do not take alcohol
Drink water to quench your thirst and no caffeine intake
Consider the flavours of what you eat and drink

Note: Immediately after waking up in the morning, 2-3 glasses of water should be taken, then you say your prayers, after which you can be involved in light exercise like doing household chores or walking around your home or office. We ENCOURAGE you to engage in walking say 30 minutes in the morning and in the evening.

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