No ‘crash dieting’, as this can have a negative impact on the baby. No ‘eating for two’, as this will lead to unnecessary weight gain. A healthy pregnancy only requires about an extra 1,400 to 1,900 kilojoules a day during the second and third trimester, which is equivalent to a glass of milk or a sandwich. Concentrate on diet quality rather than quantity. Accommodate cravings, but don’t let them replace more nutritious foods. Nutrients for which there are increased requirements during pregnancy include folate, iron, vitamin B12 and iodine. Iron is required for oxygen transport in the body. Iron supplements can be advised by your doctor during pregnancy, but do not take them unless your doctor recommends them. Increasing vitamin C intake can help increase iron absorption from foods. Folate is important three months before and in the first trimester of pregnancy to avoid neural tube defects (like spina bifida) in the baby. Iodine is important for normal growth and development of the baby. Iodine supplements are often advised during pregnancy to meet the increased needs, as food sources (such as seafood, iodised salt and bread) are unlikely to provide enough iodine. The recommended intake of calcium does not specifically increase during pregnancy. It is, however, very important that pregnant women do meet calcium requirements during pregnancy. No one knows the safe limit of alcohol consumption during pregnancy. Recommendations are to not drink at all. Pregnant women are advised to avoid foods that are associated with increased risk of the listeria bacteria (such as soft cheese and cold seafood) and to be careful with foods that are more likely to contain mercury (such as certain fish. such as flake). Listeria can seriously affect your growing baby. Being physically active has many benefits. If you are active and fit, and are experiencing a normal pregnancy, you can remain physically active during your pregnancy. Otherwise, consult your doctor for advice. Drink plenty of fluids. Do not smoke – both direct and passive smoking is associated with growth retardation, increased risk of spontaneous abortion, stillbirths, placental complications and low birth weight.