Eating well in pregnancy: the basics for the first months

You don't need to “eat for two”. What matters is a varied, balanced diet, with a few simple precautions in the first months.

Folic acid

400 micrograms a day is recommended from before pregnancy until at least the end of week 12, because it lowers the risk of neural tube defects. In some cases the doctor will raise the dose.

A balanced diet

• Protein: well-cooked chicken and meat, cooked eggs, beans and lentils.
• Well-washed vegetables and fruit.
• Pasteurised dairy.
• Whole grains.
• Enough water throughout the day.

Best avoided

• Unpasteurised cheese and milk.
• Undercooked meat and eggs.
• Fish that are high in mercury.
• More than 200 milligrams of caffeine a day (about two cups of coffee).