It's a well known fact that the baby in the womb is dependent on nutrients that the mother eats. Now that you're pregnant you need extra minerals and vitamins and this can be done by eating healthily. Some people speak about "eating for two" but this isn't really necessary. Folic acid is a key nutrient, and taking a supplement is recommended from the moment you know you're pregnant. Some midwives also recommend using extra vitamin D.
The best, healthiest, meals consist of a big variety of foods. Vary it up and you should never be deficient. Pay attention to your recommended daily basic nutrition, which we have listed below.
Pregnant women needs:
8-12 glasses (1½ liters) of liquid, such as water, coffee, tea, fruit juice and soft drinks, of which 2 to 3 glasses of milk (products) (300 - 450 ml);
5-7 slices of bread, preferably brown or whole wheat, thinly spread with butter;
3-5 potatoes (150-250 grams) or 2 spoonfuls of boiled rice (125-175 grams) or 3 spoonfuls of pasta (such as macaroni and spaghetti) or legumes (125-175 grams);
3-4 large spoonfuls of vegetables (150-200 grams);
2 portions of fruit (200 grams);
1-2 pieces of cheese (20-40 gram);
1 piece of meat (100 grams), or replace it with fish, poultry, egg or a vegetable product such as tahoe and tempeh;
1-2 slices of meat products (15-30 grams);
1 tablespoon (15 grams) butter, oil or frying fat for preparing your hot meal.
Be moderate with cookies, sweets and snacks. If you are hungry, you may want to have an extra sandwich or an extra piece of fruit.
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