Healthy Eating During Pregnancy

Date: March 5, 2017 Posted by: Francielle Perez In: Uncategorized


Today I want to share some information about eating healthy during the pregnancy! I had been there myself and I can tell you sometimes I struggled to find the balance with my diet during this important part of life.

There is no doubt that during pregnancy is not a time to lose weight. You can think of it as a time to increase the nutritional value of your diet. Maintaining healthy eating habits during pregnancy can make a huge difference to both you and your baby’s development.

There is no specific number of calories you need to have each day. This can be different for each person and depends upon your weigh at the beginning of pregnancy. However, on average you only need an extra 200 calories each day in the second and third trimester. Women who were underweight at the start can afford to put on more weight than women who were overweight.

Healthy eating is important as well as vitamins and minerals intake, that’s why some nutrients such as folic acid, iron, calcium, vitamin D, vitamin A, vitamin B6, B12 and vitamin C are recommended as supplements for every woman in pregnancy.

When you have a variety of different foods from the food group you are more likely to get the balance of nutrients that you and your baby need.

Food Groups


Carbohydrates: responsible for daily energy production and consists in starchy food as bread, pasta, potatoes, rice, cereals…

Protein: promotes cell growth and blood production, sources are meat, fish, eggs, beans/pulses, nuts, milk, yoghurt, soya, Quorn…

Fruit and vegetables: most are good source of essential nutrients and fibre each helps to prevent constipation which is common during pregnancy. At least five portions are an important part of any healthy diet, vegetables such as broccoli, spinach and other green leafy vegetables are good sources of folic acid, vitamin A and iron.

Fat: responsible for body energy reserve and source are meat, whole-milk and dairy products, butter, vegetable oils.

Healthy Snacks

During pregnancy, you may find yourself feeling hungry most of the time and tempted to snack on foods which are high in fat and sugar. For that reason, I thought this could be useful. You could try to have health snacks and avoid the temptation!





References: 1. British Nutrition Foundation, Healthy Eating, September 2006; 2. Ciencias Nutricionais, JE Dutra-de-Oliveira and J. Sergio Marchini, by Marta Edna Holanda Diogenes Yazlle, Brasil 2003; 3. Health Diet, NHS UK, 2016.; 4. Healthy snacks, BBC recipes. September 2016; 5.

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