Best food in pregnancy

Eating Well for Two: A Nutritional Guide to a Healthy Pregnancy


Pregnancy is a magical journey, and it’s essential to nourish both yourself and your growing baby. In this article, we’ll discuss the importance of a healthy diet during preconception, pregnancy, and beyond. At Sugabi Clinic, we’re dedicated to supporting you every step of the way.

Preparing for Pregnancy: Preconception Nutrition

A healthy diet before pregnancy sets the foundation for your baby’s development. Maintaining a healthy Body Mass Index (BMI) is crucial to optimise fertility and minimise potential complications during pregnancy. Don’t forget to start taking folic acid supplements before conception, as they help prevent neural tube defects in the early stages of pregnancy.

Overcoming Morning Sickness

Nausea and vomiting during the first trimester can make eating a challenge. Don’t worry; it’s normal! Focus on eating small, frequent meals and choose bland, easy-to-digest foods. Remember, this phase will pass, and you’ll soon regain your appetite.

Debunking the “Eating for Two” Myth

While it’s essential to nourish your growing baby, you don’t need to “eat for two” during pregnancy. Instead, focus on consuming nutrient-dense foods that support both you and your baby. A balanced diet consisting of fruits, vegetables, whole grains, lean proteins, and healthy fats is key to ensuring optimal development.

Supplements for a Healthy Pregnancy

In addition to a balanced diet, your healthcare provider may recommend specific supplements during pregnancy:

  • Folic Acid: Continue taking folic acid supplements throughout pregnancy to support your baby’s neural development.
  • Iron: Adequate iron intake is vital for both you and your baby, preventing anaemia and supporting healthy growth.
  • Calcium: Calcium is essential for your baby’s developing bones and teeth, as well as maintaining your own bone health.
  • Micronutrients: Additional vitamins and minerals, such as vitamin D and B12, may be recommended to support a healthy pregnancy.
  • Fish Oils: Although there is no definitive evidence for the benefits of fish oil supplements during pregnancy, consuming omega-3-rich foods, such as oily fish, can support your baby’s brain development.

Monitoring Weight Gain

Appropriate weight gain during pregnancy varies for each individual, depending on your pre-pregnancy BMI. Your healthcare provider will guide you on the recommended weight gain to ensure a healthy pregnancy.

Steering Clear of High Sugar and Carbs

Overconsumption of sugar and carbohydrates can lead to excessive weight gain and gestational diabetes. Opt for complex carbohydrates, like whole grains, and limit your intake of sugary treats.

Avoiding Harmful Substances

Protect your baby by avoiding harmful substances during pregnancy, such as alcohol, tobacco, and illicit drugs. Consult your healthcare provider about the safety of any medications you may be taking.


Nurturing your baby starts with the right nutrition during preconception and pregnancy. By following these guidelines, you’ll be well on your way to a healthy and happy pregnancy. At Sugabi Clinic, we understand the importance of personalised care and support, and our team is here to guide you every step of the way.

Remember, a healthy pregnancy begins with nourishing your body with nutrient-rich foods, staying active, and avoiding harmful substances. If you have any questions or concerns about your pregnancy nutrition, don’t hesitate to speak with your healthcare provider or make an appointment at Sugabi Clinic. Congratulations on this exciting new journey!

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