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10 Key points for Healthy Eating During Pregnancy and Breastfeeding

  1. Eat a variety of foods, avoid picky eating

  2. Choose more whole-grain foods; eat more vegetables and fruits

  3. Consume a moderate amount of meat, fish and milk & alternatives

  4. Choose more fish that are rich in omega-3 fatty acids but low in methylmercury

  5. Consume foods that are rich in iodine, folate, calcium and iron

  6. Reduce consuming foods of high fat content, and food & drinks with added sugar

  7. Pay attention to food safety

  8. Have at least 30 minutes of physical activities everyday

  9. Have sun exposure to obtain enough vitamin D

  10. Take a prenatal multivitamin/multimineral supplement containing iodine. Consult health care professionals for guidance


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