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I’m pregnant and I want to have a healthy diet for me and my baby without gaining too much weight.

A. Eating more doesn’t always mean a healthier pregnancy and baby! So rather than eating a bigger quantity of food, you need to take care of the quality of the food you eat and choose foods rich in nutrients with a moderate amount of calories. This way you can make sure your baby is healthy and your weight gain is in the average range of 11-16 kg.

Take a look at some healthy nutrition tips

  • Reduce to a minimum your intake of high fat and sugar foods such as junk food, fried food and sweets. These foods have no nutritional benefits for you or your baby.
  • Eat 5 or 6 small meals throughout your day.
  • Consume good quality proteins on every main meal like meat, eggs, dairy and legumes(beans, lentils and chickpeas). Proteins are needed for building the cells and tissues of your baby.
  • Eat more colored fruits and vegetables that give you vitamins C, A, B-vitamins, minerals and fiber. These are also low in calories, help you feel full and keep your digestive system healthy.
  • Have your morning glass of low fat milk or yogurt/laban in addition to 2 more servings of low fat cheese and/or labneh. You need your calcium to maintain a healthy bone reserve.
  • Limit the salt in your diet to avoid high blood pressure and bloating due to water retention.
  • Drink plenty of water: up to 2 liters every day.
  • Don’t always give in to your increased appetite, since more food can increase your weight dramatically and ultimately put you at a higher risk of pregnancy complications.
  • Always follow-up with your doctor on your baby’s health, weight gain and supplements that you may need during this crucial and wonderful period.

Use the Wellness Indicator tool to guide you to reach your healthy weight!

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