The right diet during pregnancy

Starting a healthy and balanced diet is the best thing you can do for yourself and the baby. This way you only have to make small changes to your diet during your pregnancy.

The first 3 months

If you find it difficult to follow a balanced diet during the first three months of your pregnancy, rest assured you are not alone in this. As a result of nausea, some women will eat irregularly and experience significant weight gain. Other women will have trouble eating enough and therefore lose weight. Poor nutrition and dehydration are the biggest dangers during the first three months of pregnancy.


If you are pregnant, you should consume approximately 300 more calories per day than you were used to before pregnancy. The easiest thing is to listen to your body when you are hungry. You should try to consume as much food as possible from the base of the food pyramid.
If you notice too little weight gain, try taking smaller amounts and slowly increasing the amount of fat. You should always eat when you are hungry, because now you are eating for 2 instead of one.


By the time you are 4 months pregnant, you need about 1,500 milligrams of calcium daily, both for your own bones and for the development of your baby. Calcium is something that is lacking in many diets. In addition to milk, other dairy products are also a good source of calcium, as are calcium-fortified juices, and even calcium tablets.


Fiber helps prevent constipation, which is common during pregnancy. Fiber is found in grains, fruits and vegetables. There are also many supplements available that are rich in dietary fiber and are safe to use during pregnancy.


Unless you eat an exclusively vegetarian diet, protein intake is not normally a problem for women who follow a healthy diet.


Many women have an iron deficiency at the beginning of pregnancy. Good sources of iron are green vegetables and meat. Taking iron supplements should be avoided as much as possible, because side effects often occur such as; abdominal cramps, constipation and diarrhea.

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