What must eat during pregnancy?

A Respectable Start During Pregnancy

During Pregnancy Typically, the ideal is for the mother-to-be to prepare for pregnancy several months in advance by stopping drinking alcohol, following a balanced and varied diet and taking folic acid supplements from the start of the pregnancy. But if the pregnancy came by surprise, don’t worry. It’s by no means too late to give your child the best nutrition to grow up healthy—her search for pregnancy.

In general, the same rules of healthy eating apply to pregnancy as they do to any other time in your life. It is known that the recommended daily requirements, except for iron, can be obtained by following a balanced diet. At best, a mother needs to increase her intake by as little as 300 calories a day to compensate for her pregnancy.

Make Balanced Meals According to the Following Guidelines:

Bread, other cereals and potatoes. These foods should make up 70% of your diet. Whenever possible, choose whole-grain varieties of these products, as they contain more fibre, vitamins and raw materials.

Fruits and Vegetables.

These include fresh, frozen and canned varieties, green salads, beans and lentils, dried fruits and fruit juices. Eat at most minor five portions of fruits and vegetables a day (remember, no matter how much you drink, one fruit juice only counts as one serving).

Meat, fish and alternative foods (including eggs, nuts and legumes). All are a source of protein, vitamins and minerals. Try to eat two or three servings a day.

Fresh Milk and Dairy Products. They resolve to provide you with calcium and protein, so you should try to get two or three servings a day. Of course, choose low-calorie versions of these products.

Foods Containing Fat and Sugar. It would help if you minimized the consumption of these types of foods. An occasional little treat, like a few chocolates, as part of a healthy diet, won’t hurt you (or your child).

As a general rule, weight gain during pregnancy should not exceed 13 kg (although this is an individual issue with each pregnancy, and you should not obsess over it). A woman of average weight does not need extra calories during the first six months of pregnancy. The body becomes very efficient at absorbing and utilizing nutrients from food.

During the last three months of pregnancy, a baby will only need you to increase his diet by about 300 kilocalories, equivalent to four apples or two pieces of bread.

To Gain Weight

If you’ve been on a strict low-calorie diet, now is the time to get out of it. It is not strongly recommended that you try to lose weight during pregnancy unless your doctor has told you to, because if the fetus does not receive enough nutrients, it will obtain them from the maternal deposits, endangering the mother’s health, and therefore, your own.

The recommended calorie intake is approximately 2000 kcal/day until the last three months of pregnancy.

Pregnant women are often advised to eat according to their appetite, being careful of weight gain. Dietary recommendations are similar to those for the general population:

  • If possible, reduce fast-absorbing carbs and replace them with slow-absorbing carbs.
  • Reduce the consumption of saturated fats and cholesterol.
  • Increase consumption of fruits and vegetables.

Food for Two

Even if you don’t “eat for two” in terms of calories, you should indeed “eat for two” in terms of nutrients. You are responsible for providing your baby with adequate nutrition through what you eat.

In addition to having a regular diet, certain nutrients are essential for a growing baby. It is all the more important if you follow a special diet, for example, a vegetarian.

The table below details what these nutrients are, why they are essential, and which foods you should include in your diet to ensure you get the most from them.


Vital for the growth of a baby’s teeth and bones. It would help if you had at least 700-800mg—per day (a yoghurt or a long glass of milk). Similar to fresh dairy products, calcium is found in the following foods: dark green leafy vegetables, bread, legumes, nuts, fatty fish, cooked beans, walnuts, sesame seeds, fortified soy milk, and fortified orange juice.


Iron. For you and the baby. Important for the formation of red blood cells. It is found in lean red meat, sardines, dark green vegetables, beans, lentils, eggs, nuts, dried fruits, whole grain pieces of bread and breakfast cereals.

Folic acid.

Essential for the development of the baby’s organs and tissues. Reduces the risk of spinal flaws such as spina bifida. It is found in fortified cereals and slices of bread, green vegetables and oranges.

Vitamin C.

Necessary for iron absorption. It is found in most fruits and vegetables. The primary sources of vitamin C are citrus fruits and juices.

Vitamin D.

Essential to help absorb calcium. It is found in herring, tuna in oil, eggs, milk, butter, margarine and low-fat salad dressings.


essential fatty acids. Significant for developing the baby’s brain and nervous system in late pregnancy. It is found in fatty cold-water fish (mackerel, herring, salmon, sardines). Try to eat at least one serving a week.

Vitamin b12.

Found in: The only non-animal source is seaweed. It is to create in moved nourishments such by way of breakfast cereals. It is essential to have healthy blood.

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