Complete Nutrition Program

The correct and balanced diet during pregnancy covers the needs of the mother and the fetus and is the most precious gift that every mother could give to her child, before it is even born!

All pregnant women wonder what they should eat and what not, since what they consume in this phase of their life affects the development and safety of the fetus. These tips will help you organize a nutrition plan that includes all the nutrients that your body needs – as well as the child’s.

How many calories do you need?

Contrary to what used to be said at one time, a woman who is pregnant should under no circumstances eat “for two”. In particular, the energy requirements during the first trimester do not differ at all from those she had before she became pregnant, while during the second and third she should take in approximately 350 to 450 more calories respectively.

The essential nutrients

A pregnant woman may not need to significantly change the total calories she consumes, but the need for some specific nutrients do change. What he mainly needs are:

Folic Acid: It is present in green vegetables (spinach, asparagus, Brussels sprouts), but also in everything prepared with wholemeal flour (bread, spaghetti, etc.) It is necessary even before conception because it protects the fetus from neural tube development problems.

Ferrum: It is ensured by eating red meat, legumes and whole grains and is necessary for the transport of oxygen to the body of the mother and fetus.

Zinc: It is present in meat and nuts (and shellfish, which should be avoided during pregnancy). Your baby needs it because it is the key element in the synthesis of DNA.

Iodine: Necessary for the development of the fetus. Find it in dairy, seeds and grains.

Vitamin Α: You get it by eating eggs, milk and vegetables with an orange color (carrot, pumpkin, etc.). It is also necessary for the development of the fetus.

Extra tip: To ensure that your diet provides you with a variety of nutrients, choose foods from different categories at each meal. It goes without saying that your gynaecologist is the only one competent to give you specific instructions if he deems it necessary.