Amidst all the craving for unhealthy food during pregnancy, remember to include the best for you and your baby in your diet

Must Eat
Good nutrition during pregnancy will help to keep a developing baby and its mother healthy. The need for certain nutrients such as proteins, iron, calcium, vitamin C and folic acid is increased at this time but only a small amount of extra energy (kilojoules) is needed. Include lots of healthy food in the diet, like fresh fruits and vegetables. One must prefer having small meals and other stuff like raisins, popcorn, nuts, etc. over indulging in fried foods and bakery products. Lean meat and fishes (except shell fishes) is definitely a better option over red meat. The diet should also contain ample intake of foodstuff containing high fibre, proteins, minerals, vitamins. Drinking atleast 10-12 glasses of water every day is a complete must.

Control Calories
Women should be encouraged to eat well but monitor their weight too. A pregnant woman should consume around 2500 calories daily which is about 300 calories more than normal. A normal weight gain is around 10-13 kg for women who have a healthy pre-conception weight.  Those extra calories should be nutritious ones. Pregnant women might have to face some nausea issues, and they will also give in to cravings for whatever high fat or high calorie food they desire! In this present scenario where more and more modern women would like to get back into their pre-pregnancy body shapes as soon as possible, the diet too is very carefully watched over. As for the meals mentioned, breakfast, lunch and dinner, I could probably suggest that the pregnant lady eats smaller meals throughout the day instead of loading up in three meals.

During Downside of Pregnancy
In case you suffer from nausea and vomiting during pregnancy, take care of your diet and go by what suits you best. Sometimes very spicy, odorous, very sweet and greasy foods spell discomfort. Stay away or reduce their intake. Grab a fruit first thing in the morning. Have a nutritious wholesome traditional breakfast controlling the portion size. Drink fluids between meals, not with meals. Eat slowly and rest after meals. It is best to rest sitting in an upright position for about one hour after eating. Keep track of when you feel nausea and what causes it. If continued vomiting occurs, do not eat or drink anything until the vomiting has stopped. As you feel better, try some small amounts of clear liquids to alleviate dehydration. Ask your doctor about medicine to control nausea. Avoid eating in a room that is stuffy, too warm, or has cooking odors that may disagree with you.

Be regular with your vitamin and mineral supplements. Try and have an early light dinner.  Last but not least, avoid having a dessert post dinner just before sleeping.