Your food during pregnancy: Eating for two

Posted on 28 September 2017

Eating for two is the first basic premise when it comes to preparing your menu while you are pregnant. Healthy, balanced and varied are the adjectives that best define the nutrition that a pregnant woman should follow to ensure that her body and her little one receive the precise nutrients. Healthy because it will be rich in fruits, vegetables, vitamins, and minerals: balanced because it keeps a certain proportion between hydrates, proteins, fats ... and varied because it will include all food groups. And you will not need to be an expert in cooking at MasterChef level to achieve it. Just know what to eat and organize yourself well. Quarter to quarter During the nine months of gestation your body is able to provide your baby the nutrients needed to come to the world healthy and strong. As your requirements will be different in each period, the diet has to adapt to them.

In the first quarter

Although you hardly notice that you are pregnant, the organs and systems of your baby are forming at a high speed, linked to tissues such as the placenta, uterus or breast, which increase a lot in size. And despite all this development you do not need to increase the number of calories in your daily diet, as tiredness force you to reduce your activity and spend less energy that your body used to nurture your little one. Keep in mind that the requirements of vitamins C, B, A, D, E and folic acid increase, so it is important to give priority to products that contain them.


In the second quarter

Your digestion will be heavier because your body takes its time to synthesize all the components of the diet and take full advantage of them. Coupled with this slowness is not surprising that you have problems with constipation. For the rest, you will increase your menu by 150 calories a day more. Mainly because of the fact that your calcium demands are greater in this period to form a strong skeleton: fresh fruits and vegetables, which provide antioxidants, and fiber such as cereals, like whole grain bread, to improve your transit problems.

In the third quarter

Your body begins to prepare for childbirth and the postpartum building a reserve of fat that will shelter you when it is born and feed you the first few days until your milk production is regulated. Increase your daily intake by 300 calories up to 2500 calories, so that your nutritional reserves do not compromise. As the fetus requires large amounts of iron and calcium, choose products rich in these minerals.

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