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▪ Energy intake should be adequate to meet the extra energy needs not only of pregnancy, but also of the exercise performed. Note that in pregnancy, activity levels may be reduced and so the additional energy requirements for exercise may be minimal.

▪ Extra calories are not required until the second and third trimesters of pregnancy when an additional 1260kJ (300kcal) are recommended. Adding in an extra 1–2 cups of low-fat milk, yoghurt or low-fat cheese plus an extra portion of protein of choice can help achieve increased requirements for protein, calcium and energy. Some women may need more than this depending on their size, activity level and nutritional status. Appropriate weight gain during the pregnancy indicates whether sufficient calories are being provided.

Dietary requirements for specific nutrients increase during pregnancy to meet the needs of the developing foetus, as well as those of the exercising mother.

▪ Do not attempt to restrict your intake or go on a diet during pregnancy.

▪ There is an increased need for most vitamins and minerals in pregnancy, and the most important ones include calcium, iron, zinc, folic acid, vitamin C, vitamin D and B vitamins. If you continue to exercise regularly throughout your pregnancy, it is important to monitor your iron status.

▪ Eat plenty of folate-rich foods (for example, wholegrain cereals, eggs, legumes), fruit and vegetables and take a supplement containing 360–800µg of folic acid in the preconception period and in the first trimester.

▪ Avoid vitamin A supplements or eating excessive amounts of liver. Excessive vitamin A may be toxic to the foetus.

▪ Your diet should contain enough essential fatty acids to support the growth and development of your baby’s brain and central nervous system. Good sources of essential fatty acids include nuts, seeds, vegetable oils, oily fish and fish oils.

▪ Drink plenty of fluids before, during and after exercise to reduce the risk of thermal stress. Ensure that your body temperature does not exceed 38°C (100.4°F). Monitor your heartbeat and ensure that it does not exceed 140 beats per minute. Exercise in well-ventilated surroundings and allow extra time for cooling down.

▪ It is recommended that women avoid alcohol during their pregnancy, especially during the first 12 weeks and during breastfeeding. However, the odd glass of wine or beer after the first 12 weeks is not considered by some to be a risk – as long as it is limited to 1 unit a day or less (see alcohol, p69).

▪ Lactation: You need to eat small, frequent snacks that are energy and nutrient dense (fruit yoghurt, dried fruit, smoothies, energy and breakfast bars, cheese and crackers, pita wedges with hummus) throughout the day to get the extra energy needed for breastfeeding and exercise. Note that milk production may be reduced on low energy intakes or if exercising excessively, so rapid weight loss and low-energy diets are not advised. Ensure adequate fluid intakes during breast-feeding. Exercise alters the taste of breast milk because of the lactic acid build-up in the milk. Plan to breast-feed before exercise or express and store breast milk for post-exercise feeds.

▪ Exercise tips: continue your regular training programme throughout pregnancy, provided you feel well. Gradually reduce the training intensity and volume as pregnancy progresses. Aim to maintain rather than increase your fitness. Avoid any activity that places excessive pressure, stress or movement on any joint because the ligaments are more lax during pregnancy. Excessive exercise together with inadequate energy intake can lead to sub-optimal weight gain and poor foetal growth. Therefore, exercise should be moderate. Do not exercise if you feel fatigued, nauseous or dizzy.