Dietary Recommendations During Pregnancy

The statement, "Now you have to eat for two," during pregnancy is not absolutely true. Most women need a change in diet. This change is aimed at a varied and complete diet to provide the necessary nutrients for the full development of the baby and mother. About 300 calories are added to the usual diet during pregnancy.

During these nine months, diets aimed at weight loss are absolutely forbidden. Healthy eating, especially during the first trimester, is extremely important for the proper development of the fetus. To get all the necessary nutrients you need to eat a variety - fruits, vegetables, meat, fish, dairy products, pasta, etc.

So necessary fruits and vegetables. They contain important nutrients and in particular vitamin C and folic acid, which are extremely important for a pregnant woman. The daily dose of vitamin C is at least 70 mg. Rich in vitamin C are not only the well-known citrus fruits, but also rose hips, red peppers, tomatoes, broccoli, strawberries, kiwis, dark green leafy vegetables, etc. Folic acid is extremely important for fetal development. In most cases, obstetricians recommend taking tablets. Legumes are rich in folic acid. 
Every day you need 2-4 servings of fruits and 4 servings of vegetables. They can be as a main course or snacks.

Bread and cereals. The main source of energy for the body comes from carbohydrates, which are contained in bread and all cereals. Whole grains provide important nutrients such as iron, B vitamins, fiber and even protein. Depending on the weight and needs of the body, 6-7 meals containing cereals are needed. Prefer whole grains.

Proteins . Extremely important for proper growth and development They are the building blocks of the body. It is important to get them throughout the pregnancy in adequate quantities.
Sources of protein are meat, fish, eggs, legumes. Recent studies have shown elevated levels of mercury in some fish and thus their avoidance during pregnancy.
Get at least three protein-rich meals a day.

Iron . It supports the oxygen supply to the fetus, as well as the adequate supply of oxygen to the mother's body. This avoids symptoms such as fatigue, tiredness, irritability, depression.

Dairy products . The mother's body needs at least 1000 mg of calcium a day. It is extremely important for building healthy bones and teeth, muscles, normal blood clotting and normal functioning of the nervous system.
A developing baby needs large amounts of calcium. If the mother's body does not get the necessary amounts through food, it will begin to extract calcium from the mother's bones. This can lead to future problems such as osteoporosis. Rich sources of calcium are milk and dairy products, seafood, sesame tahini. Eat at least 4 times a day with foods rich in calcium.

Ideally, all the vitamins and minerals a mother-to-be needs should be obtained through food. This is not always possible. This requires additional supplementation. An abundance of vitamins for pregnant women can be found in the pharmacy. Such supplements should be taken up to three months before pregnancy. Still, it is better to get your vitamins and other nutrients mainly through food.

Sample menu for the future mother:
Breakfast: Oatmeal with yogurt (milk), a slice of wholemeal bread, one egg
Snack: A bowl of yogurt and fruit - grapes, strawberries, citrus.
Lunch: Meat (chicken, pork, beef), garnished with potatoes, cheese or yellow cheese, a slice of wholemeal bread, yogurt, fruit (pear, apple)
Afternoon snack: Raw vegetables (salad of tomatoes, cucumbers, cabbage, carrots) or fruits (banana, pear, plums, etc.)
Dinner. Meat (chicken, pork, beef) with a garnish of brown rice and a mix of vegetables, a bowl of yogurt.
Last meal. After dinner you can eat a bowl of yogurt with fruit.