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What And How Much To Eat During Pregnancy
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What And How Much To Eat During Pregnancy

As you already know eating healthy is very important but this is exceptionally important during pregnancy, you are now eating for two (well kind of) and you need to ensure you are getting the right foods into your body.

Variety is the key; you don’t need to eat a special diet. You just need to ensure you are eating a diet that is nutritious, natural and filled with all the vitamins and minerals that your body requires.

You will probably feel hungrier than usual but been pregnant approximately only actually uses an extra 300 kcal a day, so that’s just one extra small meal / snack a day. Eat any more than this and you are going to gain extra weight that you don’t need to.

In order to ensure you are not feeling too hungry eat regularly this will ensure that you don’t end up snacking on high sugar or processed foods that will cause you to gain weight.

Aim to eat 3 regular meals a day and have one snack to get the extra calories your body requires.

These calories want to come from foods that are preferably organic, fresh and natural. These would include meat, poultry, fish, eggs, fruit, vegetables, nuts, seeds, oils, legumes and whole grains.

Aim to eat at least 5 different portions of fruit and veg a day, Get a lean source of protein at every meal, Have a small portion of starchy carbohydrates at each meal such as sweet potato, brown rice, oats and yams, Get 1 litre of water per day for every 25kgs that you weigh and avoid anything that is high in sugar or saturated fat.

When pregnant it is especially important to get your vitamins and minerals into your body. Under normal circumstances I would recommend to get them through your food although during pregnancy it is especially important to get extra and so supplements are essential.

Take 10mg of vitamin D every day during pregnancy this is to keep your bones healthy and to give your baby enough vitamin D for the first few months of its life. Also take 400mg of folic acid a day from before you are pregnant until the end of the first trimester, this is important to ensure that your baby does not develop any birth defects. AVOID VITAMIN A as this could harm your baby.

Other supplements that I would be recommended would be Vitamin c, Iron and Calcium.


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