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IMAGE ARTBUTENKOV /FREEPIK 3 Eat a balanced, nutritious diet to boost your immune system, while supporting the growth of your baby, and maintaining a healthy weight. “Gaining about 12.5kg is fine if you weren't overweight before getting pregnant,” says Wethmar. Include all food groups in your diet: some protein (from lean meat, fish, chicken, eggs, legumes and dairy), carbohydrates (whole grains like wholemeal bread and brown rice, winter vegetables and fruits), healthy fats and oils (include fatty fish twice a week, or flax seeds and walnuts), and dairy. Avoid bigger fish such as swordfish, king mackerel and solid white tuna, which can be high in mercury, as well as raw or rare-cooked meat or eggs, cold cure meats or fish, and unpasteurised dairy products, which can harbour parasites and harmful bacteria. 4 4 SUPPLEMENTS Vitamins and minerals are best obtained in their natural food state, but your body can’t make all of them, and in pregnancy some are vital for your baby’s health. You and your baby will benefit if you take 400-600mcg of folic acid a day, 10mcg of vitamin D and an iron supplement, even if you have a healthy diet, says Wethmar. Folic acid lowers the chance of baby developing a neural tube defect such as spina bifida, and vitamin D will help develop strong bones and teeth. Speak to your health provider or pharmacist. Vy, WELICKS( e Essentials Es . 5 ssentials Foli¢ Acid [rote Acid with Vitamin B6 & B12 60 wins Clicks Vi Expert yecinsaipeatnce . ron Fie Chelate Tablets BacLicks© Essentials Vitamin D3 Clicks Essentials Vitamin D3