Food to eat and other to avoid during pregnancy

Now that you’re a mum-to-be, you should know that good nutrition during pregnancy is very important for your baby to grow and develop.

How often do we hear from our mothers and grandmothers that a pregnant woman should eat for two people?! You should know that this is not true! What is true is that during pregnancy, a woman has to provide good nutrition for two individuals.

Here are some tips to follow:

1-      You should know that a pregnant woman needs approximately 2500 calories per day, while a non-pregnant woman needs only 2100 calories:

·            Approximately 10% of calories should come from protein mainly found in meat, fish, eggs, dairy products and beans.

·            Approximately 35% of calories should come from fat mainly found in butter, oils, margarine, dairy products and nuts.

·            Approximately 55% of calories should come from carbohydrates mainly found in bread, pasta, potatoes, rice, corn and other grain products.

2-      Remember that fruit and vegetables are more than important, for they provide you with vitamins such as folic acid, minerals such as iron, and fiber that help digestion and prevent constipation. Make sure that you eat at least five portions of fruit and vegetables daily.

3-      Forget raw meats, eggs and seafood including sushi, for all uncooked meat, seafood and eggs may cause Listeria and Salmonella poisoning.

4-      Avoid soft cheeses such as Feta, Brie and Camembert cheeses that might also cause a risk of Listeria infection.

5-      Don’t eat liver or liver products, such as liver pâté or liver sausage, because they contain a lot of vitamin A that could harm your baby if consumed in big quantities.

Enjoy a healthy pregnancy!