What your Diet should contain during Your Pregnancy

Having a healthy diet during pregnancy and getting all the nutrients you and your baby need is very important. Fine-tuning your diet will ensure the health of both you and your baby.

In the pregnancy period your body becomes more efficient and makes better use of the energy you receive from your food so you only need to consume around 300 extra calories per day.

Your diet should consist of enriched foods, such as whole-grain breads, cereals, pasta and rice, as well as fruits and vegetables. You should also include good protein sources at every meal to support the baby’s growth, such as meat, poultry, fish, eggs, beans, tofu, cheese, milk and nuts.

Whole-grain breads contain the much needed essential carbohydrates while they also provide fiber, iron and B-vitamins.

Dairy products should also be consumed (3-4 servings per day) as they provide the much needed dose of Calcium (at least 1000 mg of calcium is needed daily), that are essential in your baby building strong teeth and bones, normal blood clotting, and muscle and nerve function .

The fruits and vegetables contain a lot of nutrients and are rich in vitamins and fibers so these will be very important during your pregnancy. You can get from here your needed daily dose of at least 0.4 mg of folic acid (from dark green leafy vegetables, lack or lima beans, black-eyed peas, veal) or the needed daily dose of at least 70 mg of Vitamin C (from oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes, and Brussels sprouts).

Vitamin supplements can only complement a healthy diet during pregnancy but we advise you consult your Doctor and establish which work best for you.

5 Ways to Control Your Food Cravings during Pregnancy

Many pregnant women crave for junk food, specific snacks (pickles, anyone?) and peculiar food combinations. If you lust after cucumbers and apples, you’re one of the lucky ones. Longing for junk food like chocolate and burgers is however more common than craving healthy food. This is list is not about abstaining from your cravings. It’s about keeping your pregnancy diet under control, so that you and your baby receive all the necessary nutrients for a healthy development of the pregnancy. Here are the easiest ways in which you can do so.

1. Stock up on healthy snacks

Have healthy snacks with you all the time, in sufficient supply. When you get hungry, you’ll have something healthy to eat at hand. Think fruits, granola bars and nuts.

2. Eat right before shopping for groceries

Don’t go to the grocery store when you’re hungry. Your craving might take power over your shopping list and you’ll end up with too much ice-cream, chocolate, chips and other unhealthy foods. Avoiding to buy junk food in the first place makes it easier to not eat it.

3. Eat small portions of everything

Abstaining from eating any junk food that you are craving for is too much of an effort. It can lead to stress and make you tired. It’s absurd. You can have a scoop of ice-cream if you feel like it and you will be fine. The secret is moderation. Don’t buy junk food in large quantities and prepare very small servings of the food that’s not healthy for you. Once you’ve had a taste, it’s easier to manage your cravings. Eating healthy food in advance makes it even easier.

4. Find substitutes for your cravings

Challenge yourself to find the healthiest possible substitutes that are close enough to the foods that you’re craving to satisfy your appetite. You can choose to buy sweets that have less sugar and fat for instance. Try baked chips instead of fried chips, nuts over crisps, fruit juice instead of soda, frozen yoghurt over ice cream and whole-grain cereal over chocolate cereal.

5. Experiment with your cravings

Sometimes you think you’re craving for a particular food, but that’s not necessarily true. You might just be craving for something that has a particular taste, thus you can find more foods that can satisfy one craving. Try different combinations of foods that get close to the taste you’re craving for and experiment until you find healthier options.