Starting a healthy, balanced diet is the best thing you can do for you and your baby. That way, you only have to make a few adjustments during pregnancy.
First Trimester
If you find it difficult to eat a balanced diet during the first trimester, rest assured that you are not alone. Due to nausea, many women eat constantly and gain significant weight. Some women find it difficult to eat and lose weight as a result.
Preventing malnutrition and dehydration is the most important factor in early pregnancy.
Calories
During pregnancy, you should consume about
300 more calories than you normally would each day. The best way to do this is to listen to your body when you’re hungry. You should try to eat as many of the foods at the bottom of the food pyramid of
as possible.
If your weight gain is too slow, try eating smaller meals and slightly increasing the amount of fat in your diet.
Now you should eat when you are hungry, as you are now eating for 2 instead of one.
Calcium
During the second trimester of pregnancy you need approximately 1,500
milligrams of calcium daily for your bones and baby. This is equivalent to over 1 liter of milk.
Many diets do not contain calcium. Besides milk, there are other good sources of calcium such as dairy products, calcium fortified juices, and even calcium tablets.
Fiber
Fiber helps prevent constipation, a common problem during pregnancy. Fiber is found in whole grains, fruits and even vegetables.
supplements containing fiber such as metamucil and citrucel are safe to take during pregnancy.
Protein
Protein intake is usually not an issue for women on a healthy diet unless they are strict vegetarians.
Iron
Many women begin pregnancy with mild iron deficiency. Good sources of iron are dark green leafy vegetables and meat. Iron supplements should be avoided as they can cause internal symptoms such as cramping, constipation and diarrhea.
Vitamins
Prenatal vitamins should be discussed with your doctor because most of the vitamins you need can be obtained from your diet. Folic acid is one of the most important vitamins, and if you are getting enough folic acid, you may not need to take the vitamin completely. Please check with your doctor just in case.
