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Previously, there was a myth, that the pregnant woman must eat for two. That is not true when you literally twice as much says so. Is correct, however, that from now on for a good diet should provide. Because of everything you eat, get the substances on the umbilical cord to your child. That is why your diet during pregnancy and lactation is very important.

If you are missing important nutrients, then they are missing the child as well. If you before your pregnancy weight had problems, you should take with your doctor or midwife your nutritional plan.
How much energy you need during pregnancy?

* A woman needs about 2100 kcal / day.
* A pregnant woman needs about 2500 kcal / day.
* During the breastfeeding needs a woman around 3000 kcal / day.

What should you eat during pregnancy?

A balanced diet is the healthiest. It is food that emerged from all food groups composed: dairy products, fruits, vegetables, fish, meat, eggs, fats and cereal products. Eat all components of every day something, then you get energy from fat, protein and carbohydrates. You eat five to six small servings instead of two or three abundant meals.

* Due to the rapid growth of your baby increases the protein requirement at the beginning of pregnancy and should be proportionally represent about ten percent. Many proteins are present in meat, fish, egg and dairy products, beans or bean products.
* The recommended fat percentage is around 35 percent. Fat gives you the following products: butter, oil, margarine, dairy products and nuts.
* The rest should only contain carbohydrates. The recommended proportion is around 55 percent. Carbohydrates found in bread, noodles in, in potatoes, cereal products and rice.

What should you eat extra attention?

Folic Acid: If you are pregnant, you need folic acid in any case. Folic acid is a vitamin and helps in the development and the formation of the embryonic nervous system. Folic acid prevents it especially so-called neural tube defects (defects in the development of the nervous system) before: open back (spina bifida) and lip-palate-pine columns. Folic acid works best when they are with vitamin C and vitamin B12 to take. In the food you will find folic acid in barley, wheat germ, soy, beans, calf liver, Endive fruit, orange juice, lentils, peas and rice.

It is recommended additional 0.4 milligrams / day of pure folic acid to take. The best two months before conception and at least until the third month of pregnancy. If you ever been a child with an open spine (spina bifida) have brought to the world, should be above the higher dose. Talk with your doctor.

Iron: Pregnant women need more iron than usual because the blood volume is increased to deliver the baby via the placenta with nutrients supply. Iron is in green vegetables such as broccoli, spinach and beetroot, strawberries, apricots and cereal products such as cereal and bread. The iron is better absorbed by the body when prompted some vitamin C-containing food. Vitamin C is for example in oranges contain. Tea and coffee on the other hand, inhibit the absorption of iron.

During pregnancy, it is important that larger quantities of vitamin A, because it is in the worst case to damage the embryo can occur. Vitamin A can be found largely in the liver and liver pate. Avoid these diets during their pregnancy. Avoid the consumption of non garem pork or beef, because it is Toxoplasmen may contain. Even raw eggs and not enough long cooked poultry represent a potential hazard because they may contain salmonella. Avoid large quantities of coffee or tea, since it is stimulants, alcohol during pregnancy is taboo.

How to avoid constipation?

Due to the changing hormonal budget is the bowel function. This can lead to constipation. They prevent or alleviate complaints by fiber diet: fruits, vegetables, cooked and raw, whole wheat, whole grain products such as muesli or soaked in the morning Plums. Helpful is also a glass of lukewarm water on an empty stomach to drink. In very stubborn cases can Sie1-2 tablespoons milk daily in juice or yoghurt to get too much. Drink plenty of water, juice or tea, even better, at least two of three liters a day.

Suggested Reading:

+ Dealing With Diabetes Among Pregnant Women
+ Achieving Healthy Pregnancy Despite Diabetes
+ Having a Healthy Pregnancy With Exercise and Yoga
+ Pregnancy Diet Plan

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