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Information Leaflet

Your Pregnancy
Journey

A comprehensive guide to nutrition, wellness, screening, and care throughout every stage of your pregnancy — designed to keep you and your baby safe and healthy.

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Contents
Diet Weight Smoking Supplements Exercise Stay Clear Screening Danger Signs Remedies Travel Vaccinations Planned Visits
Section 01 · Nutrition

Diet & Nutrition

Eating well during pregnancy supports your baby's development and keeps your energy levels stable throughout the journey.

01

Balanced Meals

  • Eat 3 balanced meals with 2 snacks (fruits, vegetables, crackers) per day
  • Maintain steady glucose levels for you and the baby
  • Avoid excessive weight gain or dieting and weight loss
02

Dangerous Foods

  • Uncooked meat, fish, chicken and unpasteurised dairy products
  • Avoid shark, swordfish or tiefish (high mercury levels)
  • Limit fish intake to ±2 helpings per week
  • Ensure all foods are adequately washed and properly cooked
  • Maintain good food hygiene at all times
03

Drinks to Avoid or Limit

  • NO alcohol — completely avoid throughout pregnancy
  • Caffeine — avoid or limit to 1 cup per day
  • Decaffeinated teas — choose those with a low tannin content
Section 02 · Monitoring

Weight Gain

Healthy weight gain during pregnancy is important for your baby's growth. Total recommended weight gain is 5–15 kg.

Category BMI (kg/m²)
Total Weight Gain 5 – 15 kg
Normal BMI 18.5 – 24.9
Underweight < 18.5
Overweight > 24.9
Obese > 30

Key Guidance

  • Your BMI is calculated at your first booking visit
  • Weight is monitored at every antenatal visit
  • Sudden excessive weight gain may indicate fluid retention — report to your doctor
  • Avoid dieting or weight loss during pregnancy
03

Smoking & Vaping

  • Avoid smoking or vaping completely
  • Stopping and cutting down does show some benefit
  • E-cigarettes still expose the baby to nicotine
  • Seek support from your healthcare provider to quit
04

Supplements

  • Recommended: Preg-Omega Plus, Pregnavit M, DS24
  • Choose supplements containing iron and folic acid among other ingredients
  • Inform your doctor of all medication (including herbal) that you are taking
  • Your doctor will advise on the best supplement for your needs
Section 05 · Wellness

Exercise Guidelines

Staying active during pregnancy improves circulation, reduces swelling, and supports your overall wellbeing.

Type

Recommended Activities

  • Water exercises — preferred (reduces swelling, good balance, even body heat distribution)
  • Walking — gentle and effective
  • Pilates — strengthens core safely
  • Rowing — low-impact cardiovascular workout
  • Avoid: high impact exercise, extreme sports, mountain biking
Frequency

Intensity & Duration

  • Intensity: "Talk test" — you should still be able to talk while exercising
  • Duration: 30 minutes per session
  • Frequency: 5–7 times a week
  • Listen to your body and rest when needed
06

Stay Clear

  • Cats and cat litter — Toxoplasmosis risk
  • Young children with coughs and colds — avoid creches
  • Anyone with a cold and diffuse body rash — Rubella ("German Measles") and CMV risk
  • Inform your doctor immediately if you have been exposed
07

Screening

  • Screening for chromosomal abnormalities
  • Composed of blood tests and sonars within the first and second trimester
  • This is a screening test — not diagnostic
  • Further invasive testing may be required for definitive diagnoses if an abnormality is found
  • Additional information leaflet attached at your visit
Section 08 · Critical

Danger Signs in Pregnancy

If you experience any of the following symptoms, contact your doctor or proceed to the nearest hospital immediately.

Seek Immediate Medical Attention

Warning Signs

01

Severe Headache

Persistent or intense headache that does not resolve

02

Abdominal Pain

Severe or persistent pain in the abdominal region

03

Reduced Fetal Movements

Reduced or absent fetal movements — contact immediately

04

Vaginal Bleeding

Any amount of vaginal bleeding at any stage

05

Rupture of Membranes

Drainage of liquor (water breaking) before term

06

Shortness of Breath

Difficulty breathing or sudden breathlessness

07

Chest Pain

Any chest pain or tightness

08

Severe Vomiting

Vomiting for more than 2 days, at least 3 times a day

Section 09 · Relief

Minor Ailments & Remedies

Common discomforts during pregnancy and safe remedies to help you feel more comfortable.

Nausea & Vomiting

Ginger, Vomifene, Emex Asic, Zofran

Heartburn

Avoid precipitating foods, Gaviscon, Tums

Constipation

Increase water and fibre intake, Fibogel, Lactulose

Urinary Tract Infection

Increase water intake, cranberry juice, Citrosoda — not more than 4 antibiotic days

Candida Vaginitis

Canesten — topical antifungal treatment

Leg Cramps

Slow release magnesium supplements

Tiredness

Berry Elixir — natural energy support

Stretchmarks

Bio-oil, Vitamin E oil, Olive oil, Happy Event

Colds & Flu Remedies

Managing Colds & Flu Safely

Pain Relief

Panado

2 Panados, 4 times a day

Throat

Lozenges

Andolex, Cepacol

Nasal

Nasal Spray

Sterimar Nasal Spray — 2–6 per day, Floxinase

Steam

Vicks Vaporub

2 tsp in a bowl of boiling water (inhale steam), ginger and honey tea

Cough

Cough Syrup

Non-codeine based cough syrup and test for COVID-19

Follow-up

Persistent Symptoms

If not settled in 1 week, please contact your GP

Post Caesarean Care

Scar Science — specialised scar care and management after caesarean delivery.

10

Travelling

  • Most airlines allow you to fly up to 28 weeks
  • After 28 weeks, a doctor's letter is required permitting local flights up to 37 weeks
  • Car travel is permitted with adequate hydration and regular leg stretching
  • Avoid: malaria, zika virus, and yellow fever areas
11

Vaccinations

  • Pre-conception: Rubella, mumps, varicella — taken 3 months prior to conceiving
  • Live attenuated vaccines are strongly discouraged during pregnancy (rubella, measles, etc.)
  • Influenza vaccine: All pregnant women should receive the inactivated influenza vaccine as soon as it becomes available, regardless of stage of pregnancy
Section 12 · Schedule

Planned Visits

Your antenatal care schedule — important milestones and screenings throughout your pregnancy journey.

Booking · 10 Weeks
First Booking Visit
Blood tests (iron levels, blood group, HIV, Syphilis, Hepatitis B, Rubella immunity), counselling, gestational age dating, first trimester screening bloods.
11 – 14 Weeks
NT Sonar & Bloods
Nuchal translucency scan and bloods to check genetic make-up of the baby.
20 Weeks
Anatomy Sonar
Very important scan to show all the body parts of the baby — detailed anomaly scan.
24 Weeks
Diabetic Screening
Oral glucose tolerance test to screen for gestational diabetes.
28 Weeks
Anaemia Screen & Growth Scan
Check iron levels and monitor baby's growth progress.
32 Weeks
Growth Scan
Monitor baby's growth and development in the third trimester.
36 Weeks
Final Preparations
Growth scan, anaemia screen, Group B Streptococcus screen, and delivery plan discussion.
38 Weeks
Induction Assessment
Growth scan, induction of labour if any medical conditions or previous poor obstetric outcome.
39 Weeks
Elective Caesarean
Delivery by elective caesarean section for those with previous caesarean or if there is an indication.
40 – 41 Weeks
Induction of Labour
Induction of labour by stretch and sweep if baby has not arrived naturally.
Postnatal
Postnatal Care
3-day postnatal stay · 1–2 weeks follow-up · 6–8 weeks follow-up (wellbeing, pap smear, contraception, IUD insertion).

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