During pregnancy a woman has to provide good nutrition for two individuals that is growing baby gets all its diet from its mother through the umbilical cord, so diet is very important. If the mother is be deficient in any vitamins and nutrients her baby might lack them too.

If a woman has had trouble keeping her weight up or down before the pregnancy, she should make a nutritional plan with the help of her doctor. Women need energy during pregnancy; a pregnant woman needs more or less 2700 calories per day and a breastfeeding woman needs approximately 3000 calories per day. Calories are sometimes called Kilocalories. A well-balanced diet should contain somewhat extra from all the food groups: dairy products, fruit, vegetables, fish, meat, eggs, fat and carbohydrates and minerals.

A pregnant woman needs to eat something from all these food groups each day in order to get the proper amounts of energy. Protein is mainly found in fruits, meat, fish, eggs, dairy products and beans. More or less 30per cent of calories should come from fat, mainly found in butter, oils, margarine, dairy products and nuts. Roughly 50per cent of calories should come from carbohydrates, which are mainly found in bread, pasta, potatoes, rice, corn and other grain products. Folic acid during the first three months of pregnancy and preferably before becoming pregnant a woman needs folic acid. This is one of the B vitamins and also is also known as vitamin B9.

It is important during pregnancy for the creation of the baby's nervous system mainly to brain and it help prevent neural tube defects such as congenital malformations such as cleft palate or cleft lip. Good natural sources of folic acid are barley beans, fruit, green vegetables, orange juice, lentils, peas and rice. It is recommended that all pregnant women take daily and for two months before conception and three months into their pregnancy. The amount of the supplement should be larger if a woman has previously given birth to a child with a neural tube defect. She should converse this matter with her doctor and get advice.

During pregnancy, a woman needs more iron than normal to produce all the blood needed to supply nutrition to the placenta. Good sources of iron are more in green vegetables such as broccoli and spinach, strawberries and breads. Tea, coffee can interfere with the body's absorption of iron. It is often suggested that all pregnant women take an iron supplement every day from the 20th week of pregnancy. The minerals zinc and calcium are also needed for the growth of the embryo.

It is important to stay away from vitamin A during pregnancy because it may cause damages to the embryo. Foods containing large amounts of vitamin A include liver, and should be eaten on a rare basis only. Cheeses, blue-veined cheeses and pâté are also not recommended because of the possible risk of transmission of infectious diseases. Constipation during pregnancy can be reason by hormonal changes that cause the intestines to move less. Iron supplements can too cause constipation to avoid constipation, eat lots of fiber-rich foods such as fruit, vegetables, whole meal bread and cereal, prunes and prune juice. Drinking plenty of water each day will also help prevent constipation by keeping stools moist.

Exercise will also help get the intestines moving. Swimming or brisk walking two to three times a week is a good level of exercise to aim for. It is not compulsory to be obsessive about your weight during pregnancy. Many obstetricians have stopped weighing women other than at their first visit because the information is of little use in notice problems with the mother or her baby. Excess weight gain is probably best avoided since most women will want to return to the same dress size within a few months of delivery.

Nutrition is a necessary component of prenatal care. A healthy diet contributes to a successful pregnancy by reducing tricky situation and promoting adequate fetal growth and development. The reason of this guide is to provide common guidelines for maintaining good nutrition during pregnancy. For information on alteration due to specific conditions, consult your health care provider or a qualified nutrition specialist. Good nutrition during pregnancy will help to keep a developing baby and its mother healthy so have lots of fruit and vegetables, wholegrain breads and cereals.

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