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Cravings can be a normal part of pregnancy. It’s common to crave fatty, sugary and salty foods, but eating too many of these foods can lead to excess weight gain – and they can mean you eat fewer healthier foods.

If you’re craving fatty, salty, or sugary foods, try instead:

• chewing sugarless gum;
• having a hot drink;
• distracting yourself;
• having healthy snacks on hand;
• switching your craving for something to a healthier alternative, eg having a hot chocolate instead of a chocolate bar.

It’s a good idea to have small, regular healthy meals and snacks, and keep drinking fluids (water is best). Your family and whānau can support you by preparing meals.

In early pregnancy you might have some or all of the following:

1. Breast and nipple changes, for example heavier/fuller breasts and nipple tenderness;
2. Going to the toilet for a wee/mimi more often;
3. Bloating, cramps, backache;
4. Morning sickness;
5. Increased saliva;
6. Dizziness or fainting;
7. Tiredness;
8. Headaches;
9. Constipation and wind/farting;
10. Decreased or increased libido (sex drive);
11. Mood changes.

A really helpful source of information can be found is Eating for Healthy Pregnant Women/Ngā Totika umā te Wahine Hapū.

This resource recommends avoiding:

• processed meats* such as pâté, salami, ham and luncheon
• cold pre-cooked meat* such as chicken (plain or smoked) and corned beef
• raw (unpasteurised) milk and raw milk products
• soft pasteurised cheese* (ie, brie, camembert, feta, blue, mozzarella and ricotta)
• pre-prepared or unrefrigerated salads, including rice or pasta salad, coleslaw, roasted vegetable and green salads
• hummus and other dips containing tahini
• raw, smoked* or pre-cooked fish* or seafood*, including sushi, smoked salmon, marinated mussels or oysters
• foods containing raw egg, eg, smoothies, mayonnaise, hollandaise sauce or desserts such as mousse
• soft-serve ice cream
• cream or custard, especially in pre-made cakes or pastries (unless home-made or pre-packaged and eaten within two days of opening).

Another good resource is MPI’s Food Safety in Pregnancy.

* Note that these foods are safe to eat if heated thoroughly until piping hot, that is, above 70°C.

When you’re pregnant, talk to your midwife or doctor about the right amount of weight to gain during pregnancy. This is different for each person.

Generally yes, but if you experience pain or bleeding, or your baby stops moving, stop exercising immediately and check with your midwife/LMC as soon as possible.

Other recommendations:

• During the first trimester, low energy levels could increase your risk of injury during exercise. Make sure you get enough sleep and don’t expect your body to perform at its usual level.
• A gradual 10-minute cool down after vigorous activity helps maintain adequate blood flow to your baby.
• Drink plenty of extra fluids before, during and after an exercise session.
• Wear a supportive sports bra.

If you need more information, especially about high intensity work or weight training, talk to your midwife/LMC.

The following vitamins can be prescribed by your GP or midwife:

Folic Acid

Taken in early pregnancy this can reduce the risk of developmental problems in baby’s brain and reduce spina bifida.

Take 800mcg daily from about one month before conception.

Can also be found in well-washed, raw or lightly cooked leafy green vegetables, fruits and juices and some fortified breads and cereals.

Iodine

Essential for brain development and growth. The recommended dosage is 150mcg.

Vitamin D

Maintains healthy levels of calcium and helps build baby’s bones and teeth. Sun is our main source but small amounts are found in oily fish, eggs and dairy products.

Please talk to your GP and midwife about this.

It is important to continue with your medication but let your GP and specialist know you are pregnant as soon as possible. They might recommend medication is continued, adjusted in terms of dosage, or changed for the duration of your pregnancy.

Yes, vaccination will help both you and your baby.

Immunization against diseases such as influenza, whooping cough, and the COVID-19 virus during pregnancy stimulates the immune system to make protective cells called antibodies. The antibodies circulate in the blood stream to help protect the woman from getting sick from these diseases. They also travel across the placenta into the baby’s blood stream and help protect the baby.

A good resource for this can be found here on the Plunket website.

• Look after yourself
• Find your ‘team’, family and friends who have breastfeed before and/or are supportive of breastfeeding
• Going to antenatal or parenting classes can help.

Talk with your LMC or a local lactation consultant (LC). Whanganui hospital’s LC can be contacted on 021 246 8302.

There are several companies which sell or hire out pumps. Examples include:

• Baby Bunting
• Breast Mates
• Baby Factory
• Mama Aroha

High quality infant formula is available from your local supermarket.

Keep in mind, babies under twelve months shouldn’t have:

• Regular cows milk;
• Skim, powdered, evaporated, or sweetened condensed milk;
• Dairy alternatives like soy, rice, almond or coconut milk.

In New Zealand, the manufacturing of infant formula is governed by Food Standards Australia and New Zealand (FSANZ). There are strict regulations, and all formula for sale in New Zealand will be good quality, with all the nutrients your baby needs.

For more information, Visit the Plunket website.