Gentle exercise is good for mothers and babies, during and after birth

WHAT DOES THIS MEAN?

Doing light to moderate exercise while you are pregnant helps to improve your breathing, fitness, strength, flexibility, sleeping pattern, stress levels and blood circulation.

It may make your labour shorter and may reduce your risk of pregnancy complications, such as high blood pressure and increased levels of blood sugar.

Physical exercise can also help you maintain a healthy weight after you have given birth.

Healthy eating for mom and baby

WHAT DOES THIS MEAN?

Eat healthy balanced meals throughout the day. The amount of food and the type of food that you eat is directly linked to the health of you and your baby. Eating healthy meals helps your baby grow and keeps you in good health.

WHAT SHOULD I DO?

Eat 3 meals per day (breakfast, lunch & supper) and snacks in between meals.

It is important to exercise SAFELY while you are pregnant, and after your baby is born

WHAT DOES THIS MEAN?

Exercise is very important while you are pregnant, but if you do the wrong kind of exercise it could hurt you and your baby.

WHAT SHOULD I DO?

It is very important to speak to your doctor before you start to exercise, both during and after pregnancy. 

You should gain the correct amount of weight for your body type during your pregnancy

WHAT DOES THIS MEAN?

"Eating for two" is not necessary and could lead to extra weight gain and complications for you and your baby.

Too much weight gain during your pregnancy can lead to serious heart problems for you and your baby.

WHAT SHOULD I DO?

Visit your health care worker or doctor regularly when you are pregnant.

Make a note of your weight gain.

A healthy diet and good exercise can protect your baby's heart and make your baby healthy in life

WHAT DOES THIS MEAN?

Healthy food and gentle exercises during pregnancy can protect your baby's heart. Being healthy when you are pregnant can help stop your child from being overweight or getting diseases, such as high blood pressure or high blood sugar (diabetes), later in life.

When you drink alcohol it goes into your blood and is transported to your baby

WHAT DOES THIS MEAN?

When you drink alcohol, your baby drinks the same amount of alcohol as you do.

If you drink alcohol while pregnant, it reaches your unborn baby via your bloodstream and the placenta within 20 minutes. Alcohol can seriously harm your baby.

Do not drink any alcohol when you are pregnant. It is not safe.

WHAT SHOULD I DO?

Talk to your health care worker or doctor about giving up alcohol.

Eating certain foods is bad for your baby when you are pregnant

WHAT DOES THIS MEAN?

Do not eat raw meat, raw seafood or raw eggs when you are pregnant.

Do not drink too much coffee or tea. Do not have too much artificial sweetner.

WHAT SHOULD I DO?

Be careful! Cook meat, chicken, fish and eggs very well.

Drink no more than two cups of coffee each day. Drink no more than 5 cups of regular tea each day.

Good choices: Rooibos tea, fruit juice, milk and water are better for you.

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