Balanced diet of a pregnant woman

Nutrition and a balanced diet during pregnancy are extremely important if you want to prevent obesity. The key components of a healthy lifestyle during pregnancy are appropriate weight gain, a balanced diet, regular exercise, and appropriate and timely vitamin and mineral supplementation.

The majority of women tend to gain much more weight while they are pregnant than usual. This happens because a lot of them believe in the myth that they should eat for two or more, depending on the number of children they are expecting. Later on, it can be more difficult to put that weight off and bring yourself back to the physical state you were in before pregnancy. So, better to prevent than to cure.

To maintain a healthy pregnancy, approximately 300 extra calories are needed each day. These calories should come from a balanced diet of protein, fruits, vegetables, and whole grains. Sugar and fat should be kept to a minimum. A healthy, well-balanced diet can also help to reduce some pregnancy symptoms, such as nausea and constipation.

An important part of pregnancy nutrition is fluid intake. Enough fluids can be taken in by drinking several glasses of water each day, in addition to the fluids in juices and soups. However, the intake of caffeine and artificial sweeteners should be restricted, and all forms of alcohol should be avoided. The foods that are beneficial to health and fetal development during pregnancy are vegetables, fruits, dairy, grains, and proteins. The foods that are to be avoided during pregnancy are unpasteurized milk and foods made with unpasteurized milk, hot dogs and luncheon meats, raw and undercooked seafood, eggs and meat, refrigerated pâté and meat spreads, and refrigerated smoked seafood.
Most healthcare providers or midwives will prescribe a prenatal supplement before conception or shortly afterward to make sure that all of your nutritional needs are met. However, a prenatal supplement does not replace a healthy diet.