Pregnancy is a time for growth and additional demands for nutrients.

The following changes in the body call for a change in the diet of the pregnant woman:

• The expansion of the blood volume by almost 50 %.
• Changes in gastrointestinal function that lead to nausea and vomiting in the early stages of pregnancy. Appetite usually returns after the first few weeks.
• Alterations of the body’s urine function. Retention of water often leads to swelling of the legs.
• The growth of the foetus and placenta. Inadequate placental function compromises its ability to nourish the foetus.

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Adhering to a few simple dietary rules can make an important difference in the outcome of pregnancy. It is important to remember that changing your diet during pregnancy should be a gradual process. This will help to reduce cravings, and consequent binging.

Balance is the key! The food pyramid proves to be a valuable tool in maintaining a balanced diet. During pregnancy, inclusion of the different food groups is recommended in the following amounts:

• Bread, cereal, rice and pasta: 9 portions a day
• Vegetables: 4 portions a day
• Fruit: 3 portions a day
• Milk, yoghurt and cheese: 3 portions a day
• Meat, poultry, fish, beans, eggs and nuts: 2 portions a day
• Fats, oils and sweets should be used sparingly: only 35 – 50 g of fat per day

Daily consumption of whole-wheat bread and cereal, leafy green and yellow vegetables, as well as fresh and dried fruits is encouraged to provide additional minerals, vitamins and fibre. You should try to include good sources of iron and folic acid in your diet. These are:

• Iron: chicken liver, beans, artichokes, potatoes, oats and dried fruit.
• Folic acid: chicken liver, beans (especially soy and black variations), orange juice and spinach.

Portion sizes:

• Bread, cereal, rice and pasta: one slice of bread; half cup of cooked cereal, porridge, rice or pasta; five or six small crackers
• Vegetables: one cup raw leafy vegetables; half cup of cooked or chopped vegetables
• Fruit: one medium banana, apple or orange; half cup of chopped, cooked or canned fruit; one cup of grapes or berries; half cup of fruit juice
• Milk, yoghurt and cheese: one cup of milk or yoghurt, 30 g of cheese, two tablespoons of cottage cheese
• Meat, poultry, fish, beans, eggs and nuts: 90 g of meat (about the size of your palm); half cup of cooked dry beans; one egg; two tablespoons of peanut butter; third cup of nuts

Important nutritional advice

• Energy intakes should meet nutritional needs. No more than 0,4 kg of weight should be gained per week during the second and third trimester of pregnancy.
• The importance of drinking six to eight glasses of water per day cannot be stressed enough.
• Salt intake should not be excessive, but should be no less than 2 g per day.
• Discuss iron and folic acid supplementation with your doctor – dietary intake is often not sufficient. These two minerals are absolutely essential for the normal development of your baby (see nutrition before pregnancy).
• Alcohol should be omitted from your diet.
• Caffeine can be consumed in moderation. This means no more than two cups of coffee or English tea per day.
• Smoking (active and passive) must be stopped.
• Exercise in moderation is important.

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