Nutrition

Pregnancy time is the most likely time to change habits. Mother's health is directly proportional to embryo's and baby's health and by right lifestyle there is possibility to prevent possible future cardiovascular diseases, diabetes, or allergies.

  • Remember food's versatility
    1. Vegetables, fruits, berries, whole meal products, margarine, fish, and liquid dairy products
    2. folate, iron, fiber, fatty acids, vitamin D, and calcium can be received from these foods
  • Add + 300 - 500 kcal/day depending on your
    1. age
    2. size
    3. quality of work
    4. amount of exercise
  • What to add in one day's normal nutrition
    1. 25 g protein
    2. 800 mg calcium
    3. 0.4 mg folic acid
    4. 40 mg iron

Carbohydrates are the main energy source during pregnancy. Daily meals and snacks should be divided as followed (gestational diabetes)

  • Carbohydrates 50-60% (40-50 % )
  • Proteins 20-30% (20-25 %)
  • Fats 20-30% (30-40%)
  • Better to eat small meals often
  • Fluid balance
    1. 2 liters/day
    2. The best choice is water
    3. Before (5dl), during (2,5 dl every 20 min), and after exercise

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