If you are currently pregnant or planning for pregnancy, are you fully prepared? Maybe you have an avalanche of questions and concerns. We have picked some of the most common questions and answered them here.

What is the best diet to follow?

Food safety is the first priority. The best diet is a balanced diet with a variety of primarily whole, unprocessed foods, consumed in appropriate amounts.

Are there any other key factors we should pay attention to?

1. Adjust to a normal healthy weight before getting pregnant.
2. Ensure an adequate intake of folic acid starting at least three months before pregnancy to help prevent NTDs (neural tube defects).
3. Eat food rich in iron in order to prevent anemia during pregnancy.
4. If your multivitamin does not contain adequate iodine, you should ensure you consume iodized salt and eat kelp seaweed 1-2 times per week. Iodine is a vital nutrient in the development of the brain and physical growth of the fetus. The recommended iodine intake during pregnancy is double.
5. Ensure you consume adequate amounts of foods rich in high quality protein which mainly includes eggs, lean meat, poultry, fish, shrimp, dairy, and soy.
6. Avoid smoking and alcohol consumption, which may lead to deformity, premature delivery, and fetal alcohol syndrome.
7. Raw food, fish rich in mercury, and other potentially harmful substances should be avoided. Fish particularly rich in mercury include shark, swordfish, king mackerel, marlin, orange roughy, bigeye tuna, and tilefish.

What’s the preferred weight before pregnancy and gestational weight gain?

1. The ideal BMI before pregnancy is 18.5~24.9. BMI = weight (kg) ÷ height²（m）
2. If your BMI is normal before pregnancy, gestational weight gain should be around 11.5~16.0 kg.

Suggestions for specific food types.

1. Vegetables: especially dark color leafy vegetables
2. Fruits: whole fresh fruits (instead of fruit juice)
3. Grains: half should be whole grains
4. Lean meat, poultry, seafood, egg: moderate amounts, avoid high mercury fish, avoid processed meat
5. Dairy: fat-free or low-fat milk, yogurt, and cheese
6. Soy product: good alternative for meat
7. Nuts: calculated into total fat intake
8. Oils: vegetable oils

What can I do if I suffer from pregnant nausea and vomit?

Ensure an adequate amount of carbohydrates so as not to produce ketone bodies. Consume smaller but more frequent meals. Try eating before or as soon as you feel hungry to avoid an empty stomach. Try to determine what foods you tolerate best. Try to eat solid food. Fluids should be consumed at least 30 minutes before or after solid food to minimize the effect of a full stomach. Try to eat some foods that contain ginger. If you stop the use of multi-vitamins try to ensure you are getting ample amounts of folic acid.

Are there any other tips or common misunderstandings?

During pregnancy, proper gestational weight is much more important than controlling overall body weight. Insufficient weight gain during pregnancy may increase the risk of premature delivery or result in low-birth-weight infants, while excessive weight gain may increase the risk of diabetes, high blood pressure, and obesity of the baby when they grow up.