Energy - really eating for two?

Energy requirement varies among individuals. Unfortunately, pregnancy is not the ice-cream-free-for-all as we would like it to be. It is generally recommended that pregnant women increase their daily intake by 100 calories in the first trimester and 300 calories in the second and third trimester. For instance, an extra snack before bedtime consisting of a fruit, a serving of milk or yogurt and a few biscuits is often enough. A daily prenatal multivitamin supplement is often recommended during pregnancy.

Further Reading:

• Healthy Weight Gain during Pregnancy

Folate

Folate, or folic acid, is needed to support the increasing maternal blood volume and to decrease the risk of baby Neural Tube Defects (NTD). Diet alone is not likely to provide enough folate. Therefore, it is recommended that women should start taking a daily folate supplement of 400ug (0.4mg) 3 months prior to conception and should continue through the first 3 months of the pregnancy.

Iron

Iron is essential to maintaining a sufficient level of blood supply to the growing baby and the placenta. As many women's iron stores are not enough for meeting the increased requirements during pregnancy, a daily low dose iron supplement (30mg) is often recommended during the second and third trimesters. You can help prevent iron deficiency anemia by eating more iron-rich foods like lean red meat, fish, poultry, dried fruits, whole-grain breads, and iron-fortified cereals.

Further Reading:

• Iron Rich Foods
• Iron Supplements

Managing Pregnancy Symptoms

• Morning Sickness: Diet Tips for Morning Sickness
• Constipation: How to cope with Constipation
• Heartburn: Heartburn Diet