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Stage 1 · Pregnancy

Pregnancy: A Healthy Start for You and Your Baby

Pregnancy is a time of big changes for your body and your baby. Good nutrition, regular check-ups, and healthy habits help support your baby’s growth and your own wellbeing.

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Stage Two

Your Pregnancy, Trimester by Trimester

First Trimester

Weeks 1–12:
Your baby's organs begin to form. Tiredness, nausea, and tender breasts are common.

Second Trimester

Weeks 13–27
Many women feel more energy. You'll likely feel your baby move for the first time.

Third Trimester

Weeks 28–40
Your baby gains weight quickly as your body prepares for birth.

Eating Well During Pregnancy

A balanced diet gives your baby the building blocks for healthy growth. Focus on these key nutrients:

Iron

Supports the extra blood your body makes. Found in red meat, lentils, beans, and leafy greens.

Folic Acid

Helps prevent neural tube defects. Take 400 mcg daily from before conception through the first 12 weeks.

Calcium

Builds your baby's bones and teeth. Found in dairy, fortified foods, and almonds.

Iodine

Supports your baby's brain development. Found in dairy, eggs, and iodized salt.

Omega-3 (DHA)

Supports brain and eye development. Found in low-mercury fish like salmon and sardines.

Your doctor may recommend a prenatal supplement to help you meet your needs.

Foods to Limit or Avoid

  • Raw or undercooked meat, eggs, and fish
  • High-mercury fish, such as shark and swordfish
  • Too much caffeine (keep it under 200 mg a day, about two cups of coffee)
  • Unpasteurized milk and soft cheeses
  • Alcohol (no amount is considered safe)

Staying Active

Unless your doctor advises otherwise, regular movement is good for you and your baby. Try walking, swimming, or prenatal yoga.

Prenatal Care Matters

Regular check-ups help track your baby’s growth and catch any problems early. Book your first visit as soon as you know you’re pregnant.

When to Call Your Doctor

Contact your doctor right away if you have:

  • Vaginal bleeding or leaking fluid
  • Severe headache, blurred vision, or sudden swelling
  • Severe abdominal pain
  • Fever
  • Fewer baby movements than usual

Next Stage

Birth

As your due date approaches, learn how to prepare for delivery and your first days together.

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Breastfeeding is the best source of nourishment for infants. The World Health Organization (WHO) recommends exclusive breastfeeding for the first six months of life, with continued breastfeeding alongside appropriate complementary foods up to two years of age or beyond.

In situations where breastfeeding proves difficult, parents should seek healthcare professional advice on how to best meet their child’s nutritional needs.