To emphasize at the outset: if you are pregnant you should not double your food intake!
According to the doctors recommendations, the daily calorie intake should be increased to 500 kcal for the child to get enough food for development.
Choose nutritious, high-calorie foods, not high-calorie foods, which only increase your calorie intake and do not supply your baby with essential vitamins, minerals and macronutrients.
What is meant by a healthy diet during pregnancy?
Protein: Important for the development, growth and proper functioning of the organs. A good source of protein is meat, fish, dairy products, eggs, cereals, seeds and hazelnuts. Recommends intake of 1 gram of protein per kilogram of body weight.
Calcium: The body is essential for the health of bones and teeth, but also for normal blood circulation, for the proper functioning of the nervous system and heart health. The best sources of calcium are dairy products, and can be found in green leafy vegetables, fish, grains, almonds and sesame seeds. The recommended daily dose of 1000 mg of calcium for pregnant women.
Folic acid: Helps create the extra blood needed during pregnancy. Foods rich in folic acid contain lentils, beans, spinach, cabbage, kale, broccoli, citrus fruits and nuts. Folic acid is also available as a dietary supplement. Pregnant women need 400 micrograms of folic acid daily.
Iron: Carries oxygen to the organs which is a prerequisite for their proper functioning. The best source of iron is red meat and liver, and it is found in shellfish, sardines, tomatoes, beans, cereals and eggs. The recommended daily dose is 27 mg per day.
Vitamin A: Contributes to iron metabolism, proper functioning of the immune system, healthy skin, eyes and mucous membranes. Foods rich in this vitamin are green leafy vegetables and all yellow and green fruits and vegetables, such as sweet potatoes and carrots, milk and liver. The recommended daily dose during pregnancy is 770 mcg.
According to doctors’ recommendations, pregnant women should eat 2-3 servings of vegetables a day, 2 servings of fruits, 3 servings of complex carbohydrates such as grains, brown rice or pasta, and 2-3 servings of red meat, fish or poultry protein.