Nausea (morning sickness):

Nausea, a result of your body’s changing hormone levels, is most common during your first trimester, although it can continue further into your pregnancy. Somewhat misleadingly known as “morning sickness”, it can occur at any time of the day or night. Some women only experience slight queasiness, while for others it can be severe nausea with vomiting. Consult your doctor if you vomit more than twice during the day.

Useful tips:

• Eat high carbohydrate foods such as dry crackers, toast or cereal.
• Try to eat small frequent meals during the day to manage and maintain your sugar levels.
• Avoid strong food flavours such as curries and other scents that may trigger your nausea (your sense of smell increases during pregnancy!)
• Avoid fatty and highly seasoned foods.
• Eat a light snack before going to bed.
  

Backache:

Bad posture is a common problem in pregnancy, especially in the third trimester. Your growing baby puts strain on your lower back, causing you to arch your back as you try and support the added weight.

Useful tips:

• Regular exercise, especially swimming and aqua-aerobics, is an excellent way to strengthen your lower back muscles.
• Be aware of your posture, wear comfortable shoes and stand tall when you walk.
• If you sit at a desk all day, sit up straight, with your shoulders relaxed and your feet slightly elevated (rest them on a phone book!)
• Make sure you take a break from sitting by walking outside or around the office frequently.
• At night, you may find a firm mattress most comfortable.
  

Heartburn:

During the last three months of your pregnancy especially, heartburn can cause some sleepless nights. Your baby is growing quickly and is now putting considerable pressure on your digestive organs.

Useful tips:

• Eat small frequent meals.
• Avoid high fat and greasy foods.
• Cut down on caffeinated beverages such as coffee and cola drinks (a maximum of 2 to 3 cups a day).
• Avoid lying down after meals – rather go for a stroll or remain seated.
• Elevate the head of the bed using extra pillows when lying down.
• Try not to lie on your back as your baby’s weight may worsen the pain. Rather try to stay on you left side with a pillow tucked between your thighs to ease the strain.
  

Anxiety:

With so many changes and uncertainties, feelings of worry during pregnancy are completely normal. Being overly anxious may start to affect your everyday life and health, however, and should be managed.

Useful tips:

• Get plenty of good quality sleep – being tired can contribute enormously to anxiety.
• Relax and take some “me-time” to do the things you enjoy like a long warm bath, reading a book, etc.
• Try a pregnancy yoga class; this will help keep you calm and help tone your muscles.
• Regular exercise – even if it’s just walking the dogs daily – releases inner tension and endorphins (the “feel good” hormones).
• Pamper yourself with a pregnancy massage; it’s a great way for pregnant women and new moms to unwind and relax.
  

Bad Diet:

Eating well during your pregnancy gives your baby a healthy start and increases the likelihood of having a trouble-free pregnancy, so now is the time to eat high quality (not high quantity!) foods. It’s essential that you eat a balanced nutritious diet throughout your pregnancy and after birth. If your nutrient stores are low, you run a greater risk of diet-related problems during pregnancy such as anaemia (a lack of iron). Avoid weight-loss diets during this time.

Useful tips:

• Include 6 servings of wholegrain foods such as Kellogg’s All-Bran Flakes, whole-wheat bread, whole-wheat pasta, samp & beans and brown rice each day.
• Choose 5 servings or more of fruit and vegetables every day, make 1 serving a Vitamin C rich choice such as oranges, tomatoes or broccoli.
• Aim for 3-4 servings of dairy to maintain a good calcium intake. A serving could be 1 cup of low-fat milk or 175ml of low-fat yoghurt.
• For body building protein for the baby, eat 2-3 servings of lean meat, fish, poultry, dry legumes, Soya or eggs each day.
• Drink 8-12 glasses of water daily to keep you and your baby well-hydrated.
  

Choose from the meal ideas below to design your own healthy pregnancy meal plan:

About the Author
Brought to you by Kellogg’s

Posted: 21 May 2008

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