A healthy diet during pregnancy
It is particularly important to eat a healthy and varied diet when pregnant. Anything missing from your diet could affect your baby’s development. Pregnancy therefore gives you a great opportunity to review your eating habits and consider whether there are any types of food that are missing from your diet.
You do not have to eat for two while pregnant. Your body only needs an additional 300 calories a day. A woman of average weight needs about 2200 calories a day, so the additional amount of energy required on account of the pregnancy is equivalent to just 1/7 – 1/8 of your normal energy requirements. Three bananas or half a litre of semi-skimmed milk will give you 300 calories, for example.
It is important for you to devise meals that will give you all the important additional protein, vitamins and minerals that your baby needs.
You should eat:
- Meat, fish and poultry
- Wholemeal grain products such as oatmeal, rye bread and crispbread
- Green vegetables rich in fibre such as broccoli, spinach and green beans
This advice is similar to the official dietary advice issued by the Danish Veterinary and Food Administration. This advice can be viewed at www.altomkost.dk.
It is recommended that you take a supplement containing folic acid, vitamin D and iron during pregnancy.
The need for folic acid and vitamin D can be met by taking a daily multivitamin tablet designed for pregnant women. Iron has to be taken separately. You should take 40-50 mg daily from week 10 until you give birth.
WEIGHT DURING PREGNANCY
It is perfectly normal to gain weight when pregnant. Women normally gain 10-12 kilos during pregnancy. Most of this weight gain happens in the last few months before the birth.
Weight gain during pregnancy:
- Weeks 0-12: 2 kg
- Weeks 12-28: 300-400 g per week
- Weeks 28-40: 3 kg per month