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  • Danger signs of prenancy.
  • Sign of Labour (when to go to hospital).
  • Hospital bag (What to pack, for who?).
  • Pain relief.
  • Normal birth.
  • Ceasarian section.
  • Breastfeeding.
  • Immunisation at hospital.
  • Baby Jaundice.
  • Baby Stimulation.
  • Baby bath.
  • Nappy Change.



  • Foods should be carefully cooked.  Grilling, steaming and stir-frying are preferable to roasting, frying or boiling.  Try to cook lightly to preserve nutrient value.
  • Freguent small meals are better than large meals.  They are easier to digest and you will feel less uncomfortable.
  • Eat a wide variety of foods.
  • Use normal amounts of iodised salt.
  • Drink at least eight glasses of water per day.
  • Take foods containing iron with foods containing Vitamin C, as Vitamin C help absorb iron.  Ideally, build up your iron supply before pregnancy.
  • It is useful to keep a record of what you eat over a 24 - 48 hour period.
  • If your are worried about your diet, consult your caregiver.


  • Exercise leads to improved circulation, which in turn can reduce the severity of varicositis (varicose veins).
  • Exercise can enhance muscular balance and strength.  Learning proper posture and how to cope with postural shifts during pregnancy are essential to guarding against muscle and joint soreness.
  • Exercise may help reduce swelling and oedema (abnormal swelling) of pregnancy and return mobility to swollen joints.
  • Exercise may ease gastro-intestinal discomforts and constipation.
  • Exercise may reduce muscle cramps.
  • Exercise strenghens abdominal muscles to provide support for the back and constributes to the efficiency of the second stage of labour.
  • If a woman is planning an active birth and wants to adopt alternative positions during labour, she will benefit considerably from exercise.
  • Exercise that inlude the physical practice of the birth positions and breathing techniques for giving birth, are also beneficial fo women who wish to be active participants.
  • Post-partum (after birth) recovery is easier and swifter for women who have exercised prenatally.
  • Exercise give a women access to her body.  She learns to trust and know her body's cues.


  • Toiletries
    • Unscented aqueous cream
    • Baby shampoo
    • Baby oil
    • Baby lotion
    • Baby bath lotion
    • Protective bum cream
    • Baby soap
    • Baby powder
    • Baby lotion tissues
    • Cotton balls - bulk OR
    • Cotton buds and surgical spirits for cored care
    • Maternity pads (3 packs)
    • Breast pads (3 boxes)
    • Grooming - baby nail scissors/clippers
    • Soft hair brush
    • Medicine dropper
    • Nasal aspirator
    • Thermometer
  • Changing nappies
    • Disposables per day (8 - 10)
    • Antibacterial nappy sacks OR
    • Nappy disposal dustbin
    • Towelling nappies (40)
    • Disposable liners (200) OR
    • Washable liners (3 boxes)
    • Safety pins/snappi's (12)
  • Bedroom
    • Chest of drawers (+- 900mm high)
    • After-bath mattress
    • Shelf (optional but useful)
    • Nappy stacker (optional)
    • Mosquito net
    • Boppy cushion (to support baby during feeding and lie on during the day)
    • Monitor
    • Comfortable chair for feeding baby


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