Your nutrition during pregnancy

Healthy nutrition is essential during pregnancy. As much as it is important to take care of yourself, now both your baby depends on you for the nutrition it gets, necessary for adequate development and growth.

Although it is said that during pregnancy you are “eating for two”, this doesn’t mean that you should double the amount of food you eat, but to take care of the quality of your food.

5Generally, a pregnant woman would need only about 300 calories a day more than when not pregnant.

You also don’t need to be on any special diet during pregnancy, but to follow the same principles of healthy nutrition during pre-pregnancy. This means making good balance of your carbohydrate, protein and fat ingestion and including a lot of fresh fruits and vegetables, to obtain vitamins and minerals, as well as fiber which is important for good digestion, as pregnant women often tend to have problems with constipation.

Good sources of carbohydrates are: bread, potatoes, rice, pasta and cereals. Opt for wholegrain versions whenever you can and leave the skin on your potatoes when you bake them, to increase the amount of fiber you intake. You may obtain proteins from: meat, eggs, fish and dairy products. Beans, peas and lentils are a good substitution for meat. In order not to put too much weight, it is recommendable to mostly stick to unsaturated fat, like vegetable oil.

The more balanced your diet is the more certain you will be that you are ingesting enough of what is needed.

Remember to drink plenty of water to keep you hydrated.

Also make sure to always wash your fruits and vegetables thoroughly before consumption, and to cook your food well.

Consider including oily fish in your diet, like salmon, trout, sardines or mackerel. These fish are rich in omega 3 fatty acids, like EPA and DHA, which are beneficious not only to you, but also to your baby. 1,7Namely, it has been proven that maternal daily intake of 200mg DHA contributes to the normal brain and eye development of the fetus.

You might be worried about the origin and possible pollutants to the fish available or if you find it more convenient taking a supplement, you can easily rely on Premama Duo, for it contains the exact amount of DHA needed.

If however you are uncertain about your nutrition choices, you might consider visiting your doctor or a nutritionist for advice.


What to avoid?

Avoid the intake of processed food as it is high in calorie, but low in nutritional value. Reduce the intake of sugary products like: chocolate, sweets, biscuits, cookies, sugary soft drinks etc. Too much sugar in your diet may cause you to gain unnecessary weight, which could be an additional burden to your pregnancy and difficult to lose afterwards.

You should avoid unpasteurized dairy products, like soft cheese; pate and half cooked meat; raw or smoked sea food; raw eggs and pre-prepared salads, to avoid any possible intoxication.

2It is also advisable not to intake too much vitamin A during your pregnancy, for it can be harmful to your developing baby. Therefore, avoid liver and liver products, because they contain high levels of vitamin A. In this context you should be mindful when choosing your supplements as well.

Avoid alcohol and smoking during your pregnancy, and reduce the amount of caffeine you take, as they can affect your developing baby. Remember that except coffee, tea, chocolate and certain soft drinks also contain caffeine.

Finally, sticking to a healthy nutrition all the time can be challenging and it is natural to feel uncertain whether you are doing the right job. Therefore, you might consider a specially formulated supplement like Premama Duo, to additionally help you obtain necessary micronutrients for a healthy pregnancy.

 “Morning sickness”

Many women experience “morning sickness” during their pregnancy. It is presented with symptoms like nausea and vomiting, which will most probably disappear after the 1st trimester. Although it is called morning sickness, the symptoms can appear at any time of day or night, and if you are less lucky, they may last through the whole day.

You might feel that ingesting some food would be helpful, but even if it is, the effect doesn’t last long, and can additionally cause you to vomit.

It is best to stick to regular meals and snacks, avoid large portions, fatty and spicy food. You can also try different types of food and find out what you feel is best for you, but try to do it as healthy as possible.

Remember to drink plenty of water to keep you hydrated.

“Morning sickness” is not something to worry about, since it is a sign of a healthy pregnancy, but if the vomiting is severe and you feel very exhausted, it would be best to consult your doctor.