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  • Dietary Requirements

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  • Things to consider

    Plain foods or snacks like crackers or activated nuts are great for mothers with morning sickness

    Supplements to consider (always consult your doctor before starting any supplements and don’t just rely on supplements. You should always start with the foundation of a healthy balanced lifestyle and diet):

    – Vitamin D
    – Folic Acid
    – MultiNutrient for Pregnancy
    – Omega 3 is a great way to ensure you are getting DHA in your body.

    Your 12 week scan with your doctor.


    What is happening in your tummy

    The placenta begins to develop which is the organ that will transfer nutrients from mother to baby. The baby’s neural tube is formed as well as the digestive tract and by the end of week 12, all of their organs.


    What to expect

    Morning sickness (which can strike any time of day):

    The good news is that if you are affected, it may not last. Most women start to feel better around 12-16 weeks.

    Morning sickness is usually to do with the hormone levels in your body.

    Try to aim for little meals and snacks throughout the day and larger meals for dinner.

    Eating at least every 3-4 hours will support the stability of your blood sugar levels – changes to which can contribute to morning sickness.

    CARBS. Try have some complex carbohydrates to help. The plain taste tends not to set off the nausea and they also help to satisfy your hunger. The lower GI options will also help to maintain your energy and stabilise your blood sugar levels. A great tip is to store some plain crackers next to your bed in case you are hungry throughout the night.

    Avoid overly rich, spicy or greasy foods if you’re feeling ill.

    Remember that morning sickness is very common but if you are concerned, consult your doctor.

    Vitamin B6, ginger, fennel, peppermint and lemon are all said to be of benefit to womens suffering with morning sickness.

    Research has suggested that taking supplements prior to pregnancy has been linked to reducing symptoms of morning sickness



    Commonly craved: sweet, spicy, salty.

    If you’re constantly craving sweets consider healthy alternatives like adding vanilla, cinnamon, apple, nutmeg or spearmint to meals. Or snacking on fruit or one of our delicious sweet pots!

    Skipping breakfast will escalate food cravings

    Having adequate protein will maintain a healthy blood sugar level and help to curb cravings.



    Shifts in hormone levels during pregnancy, especially in the first trimester

    can cause headaches and dizziness.

    Check that you are not deficient in iron.

    Magnesium and Vitamin B6 can sometimes support the reduction of headaches

    Make sure you are supporting your blood sugar levels by eating regularly (every 4 hours) and eating complex carbohydrates with a source of protein.


    Food requirements to consider

    2 servings of calcium rich food

    5 servings of vegetables (at least 2 rich sources of folic acid)

    3 servings of fruit (at least 2 rich sources of Vitamin C)

    6 servings grains (at least 4 whole grain choices)

    2 servings extra lean meat or legumes (try to include 2-3 servings of fish and 4-5 servings of legumes per week)

    5 servings of hydrating fluids