During the following nine months, you will need to eat a variety of nutritious food to ensure that you and your baby get all the nutrients that both of you need. While you will require more of some nutrients, it won't be necessary to eat twice as many calories as you normally consume; it just means that you should try to make healthier choices so that you can be sure that you are getting enough energy, protein, vitamins and minerals.

It really only becomes necessary to consume more calories than usual during the last trimester of your pregnancy. Speak to your doctor to determine how much weight you should gain over the next 9 months. Too large an increase in weight gain may result in gestational diabetes and high blood pressure.

The most important thing is that you should feel healthy, and your food choices play a large role in this respect. When shopping for or choosing food, look for options that

• Provide you with a variety of foods each day
• Have a high fibre content
• Help you reach your iron and folic acid requirements

These basic guidelines about your food choices will help you during your pregnancy:

Carbohydrates provide you with the energy that you need throughout the day. Choosing fibre-rich carbohydrates will aid your digestive process, helping to control your bowel movements and preventing constipation. Go for the bran, brown, whole-wheat, seed and rye options that are available in-store for pastas, breads, cereals and rice. If you feel that you can't eat large meals when you're experiencing nausea, go for smaller, lighter meals throughout the day, using a variety of carbohydrates such as half a pita, any kind of crackers and wraps. You can make this oats smoothie to sip on mid-morning.

Protein is vital for new tissue growth, and you'll need a bit more protein than usual during the last two trimesters of your pregnancy. Try to include a source of protein with each small meal throughout the day. You can choose anything from meat, poultry, fish, dairy, lentils, beans, eggs, nuts and soy. Make sure that your protein is cooked properly, and avoid any raw eggs, meats or fish. For a quick easy meal, make chicken paella. If you are a vegetarian, you can still get enough protein from other sources - take a look at our ideas for Vegetarian Eating.

Protein is a wonderful source of iron which plays a role in the formation of red blood cells and oxygen transport. A lack of iron can cause anaemia which may result in fatigue; if you feel that you are not getting enough iron from your food, speak to your doctor about an iron supplement. Some protein sources also provide essential fatty acids, which will aid brain and nerve development in your baby and is beneficial to your heart health too. You'll find omega-3 fatty acids in tuna, salmon, mackerel, linseeds and pumpkin seeds, and omega-6 fatty acids in sesame and sunflower seeds and oils.

Besides being high in fibre and antioxidants, fruit and vegetables contain many vitamins and minerals, so aim to eat at least 5 portions a day. Whenever possible, steam your vegetables as it cuts out the need for using oil.

Vitamin C will help your body to absorb iron, so try to have citrus fruits, guavas, tomatoes or dark green vegetables when you're eating sources of iron. Dark green leafy vegetables are also an excellent source of calcium. Try this easy and tasty vegetable soup that uses tomatoes as well as baby spinach.

It's very important for you to get enough folic acid when pregnant, as it prevents any spinal defects in your growing baby. Foods high in folic acid that are suitable to add to any meal include citrus fruits, avocado and dark green leafy vegetables such as spinach, cabbage and broccoli. You should consider taking a folic acid supplement which gives you 400 micrograms per day during the first trimester.

Dairy products are an excellent source of calcium, which you will need to keep your bones healthy and which your baby will need for its development. You can have milk, cheese and yoghurt every day. Yoghurt is also a good source of folic acid. Try using the lower fat versions which are readily available in-store. Avoid soft cheeses such as camembert, brie, and Roquefort as they could lead to food poisoning.

Breastfeeding creates a special bond between mother and baby and still remains the most nutritious option for feeding your baby. The anti-infection factors and immune cells in breast milk protect vulnerable infants during the first year of life and provide them with built-in immunity. 

Do I need to eat more than I usually do?
Although energy needs (kilojoules/calories) are higher during breastfeeding than while you’re pregnant, the old adage that you need to “eat for two” is wrong! 

To produce breast milk, the body uses 100-150 calories or 418-628 kiljoules – that’s  equal to one extra bowl of cereal with fat-free milk; or a slice of toast with margarine and jam; or an extra serving of rice at dinner; or about 3 fruit a day.

Can I follow a weight-loss programme?
A strict weight-loss programme is not recommended while you’re breastfeeding as too few kilojoules will reduce milk production.  While a loss of 4-8kg per month probably will not affect milk supply, losing any more weight poses a risk to milk supply, especially after the first month.  Once lactation (breastfeeding) is well established, a moderate reduction in calorie intake (to increase the rate of your own body fat utilisation) can usually be initiated without any detrimental effects.

Is there anything in particular I should eat?
If you’ve decided breastfeeding is for you, then good nutrition is a priority. 

1) Protein
Breastfeeding mothers need about 15g of extra protein a day.  The best sources are lean meat, fish, fat-free cottage cheese or yoghurt.

2) Fats
The fats in breast milk are directly influenced by the fats the mother eats. Try to cut down on your intake of saturated fat; rather choose mono- and polyunsaturated fats and oils (soft tub margarine, olive and canola oils).

Omega-3 fatty acids are essential for the normal development of the infant's brain, nervous system and eyes. If possible, take an Omega-3 supplement like salmon oil tablets.  Other good sources are Omega-3-enriched eggs and milk.

3) Vitamins and minerals
If you are eating a well-balanced diet, you should be getting enough vitamins and minerals for both you and your baby.  Such a diet would consist of plenty of fresh fruit and vegetables, whole and unprocessed grains and cereals, low-fat milk and dairy products, lean meat, 2-3 servings of fish a week, 4 eggs a week, legumes, and poly- or monounsaturated oils and fats.

If, however, you are underweight or you did not eat healthily during your pregnancy, you could be deficient in iron, zinc, selenium, calcium, the B-vitamins and other important nutrients.  Ask your doctor whether or not you should be taking supplements during breastfeeding.

What should I avoid?
Many substances pass from the mother into breast milk, including alcohol.  It is best to avoid all medication and over-the-counter products, including herbs and diet pills, when you are breastfeeding; unless specifically prescribed by your doctor.  
If your baby is colicky, you may have to cut out all spicy foods (pickles, curry etc.), and some vegetables which may lead to gas production.  This includes the cabbage family, raw onions, garlic, cucumber, sweet peppers, and legumes (dry cooked beans, peas and lentils). If a breast feeding mother drinks coriander tea, it is said to reduce colic in her baby as its anti-spasmodic effects pass readily into breast milk.

Where can I find out more about breast feeding?
Contact the Breastfeeding Association of South Africa:
Cape Town:  021 686 8363
Gauteng:  011 883 9873
KwaZulu Natal:  033 396 2040  

• Avoid caffeine, organ meats and alcohol.
• Drink plenty water, and try some ginger in your water or tea if you're feeling nauseous.
• Do not attempt any weight loss diets.
• Quit smoking.
• Eat small regular meals throughout the day to prevent heartburn.
• Carry on doing some form of light exercise that you enjoy.

While it's important to remember that all foods can be a part of healthy nutritious eating, try to make healthier choices every day and ensure that you are eating a variety of foods.