Balanced Diet in Pregnancy -Healthy Nutrition for Mother and Baby

Balanced diet
, healthy nutrition during pregnancy and after childbirth is vital for mother and infant. For the health of the mother and proper growth and development of the fetus is not an important quantity of food, but its quality and correct choice.

Резултат слика за nutrition in pregnancy

A healthy diet during pregnancy and lactation require special attention and a good plan. The food must be good quality and diverse.


Proper nutrition during pregnancy means eating fresh foods, those without pesticides, additives and preservatives. Is Recommended five small and light meals during the day because stomach of the pregnant woman has a smaller capacity, including the ability to digest. Pregnant women should avoid too salty, spicy and fatty foods, and sodas because it impedes digestion, avoid maximum industrial processed foods because they contain harmful trans fats.

Cauliflower salad

need: 1 large cauliflower, 500 gr.radish,100 gr of parsley

Heat the water and put a little bit of salt, then put the cleaned cauliflower flowers and cook briefly (be careful not to overcook)
Clean radishes, leaves of parsley and then chop.
In the chilled cauliflower add the grated radish and parsley, a little sea salt, add a little pepper and finally pour the olive oil.

More ideas: Mediterranean cuisine, chrono-nutrition, etc…

At the beginning of pregnancy needs for nutrients starts to growing,therefore it is necessary to pay special attention to the consumption of protein, calcium, zinc, iron, folic acid, and iodine. Nutritional needs vary by age, body weight and constitution, but also by physical activity and health status of pregnant women. Energy intake must be in line with metabolism changes that change during pregnancy. Nutrition in pregnancy after weeks and months is increasing, so it is very important to know what to eat and how.


The preferred amount of protein in pregnancy is about 60 g per day, and the main sources of these nutrients are milk, eggs, cheese and meat, which simultaneously provide other nutrients like calcium, iron, and vitamins from B group. Additional sources of protein can be provided from vegetables (beans) and grains. During the second and third trimester (from of the fourth to the ninth month of pregnancy) is recommended additional amount of 300 calories a day, so that the total energy requirements amount to about 2200-2500 kcal.


During pregnancy, the body must receive adequate amounts of all minerals and trace elements. A healthy diet during pregnancy includes intake of higher amounts of iron than usual. The necessary amount of iron in pregnancy is increased and is 27 mg daily. Sometimes it is necessary for pregnant women, in addition to iron-rich food,to take additional preparations (supplements) in doses of 30 to 60 mg. A sufficient amount of iron in foods (liver, meat, eggs, green vegetables) allows the formation of reserves of this mineral in the liver for the necessity of fetus during childbirth and after it. Read the required text lack of iron in the body .


Pregnant women should ingest 1,000 mg of calcium per day, the equivalent of the usual daily dose of this mineral to women from 19 to 25 years. Foods that are rich in this mineral are dairy products and green leafy vegetables, which also contains healthy fiber that is necessary.


In pregnancy increased the needs for vitamins A, C, and D, as well as B-complex vitamins, especially folic acid. If you consume enough these nutrients, pregnant women will have at its disposal and the optimal amount of vitamin E and K.


Foods with a high content of vitamin A are liver, eggs, and butter, dark green and yellow vegetables, fruits …


The daily doses of vitamin C in pregnancy are increased from the standard 75 mg to 85 mg per day. This vitamin is very important for the development of connective tissue and the vascular system, as well as to increase the absorption of iron. The best sources of vitamin C are fresh fruits and vegetables.


B-complex vitamins are found in grains that are consumed daily but rarely leads to their deficits.


Experts say that pregnant women shouldn’t put on weight more than 25 pounds.Therefore it is , important to control body weight. In the first trimester of pregnancy, weight increase should be around 1 – 4 kg. However, during this period can occur a weight loss, as result of the morning sickness and frequent vomiting. During the second and third trimester is recommended the increase in body weight of 0.5 kg per week (if pregnant women are obese, it should be 0.3 kg per week).

The correct  and healthy diet during pregnancy is important for your body, as well as for your health in general.


Author: K.S





%d bloggers like this: