Get Healthy for 2!

When you are pregnant, you are indeed "eating for two." But this doesn't mean eating twice as much as you did before, as a lot of people assume.
While a pregnant woman needs about 300 calories more than her pre-pregnancy intake, the nutritional quality of what you eat is generally more important than the quantity. A general rule is that foods have a higher nutritional value when they are raw and unprocessed, so concentrate on fresh foods whenever you can. Also, make sure to avoid fatty foods and sugary snacks. It is also advisable to decrease your caffeine intake. Here's what you need:

Calcium

Your calcium requirement is 50% higher when you're pregnant, particularly during the first two months when the fetus gets the calcium required to build bones from the mother's body. Consequently, a mother who does not have a calcium intake sufficient to replace the lost calcium may suffer later from low calcium levels. Calcium-rich foods include milk and milk- based products like yogurt and cheese. You'll need four to five servings a day (a serving equals 1 cup of milk, 1 cup of yogurt, or 30g of cheese). To get all the calcium you need without all the fat, drink skim or low-fat milk. Never drink milk that is not pasteurized because of the risk of exposure to bacteria. Also, avoid eating all types of blue-veined cheeses, soft cheeses and goat's cheese. Calcium is also found in sardines, arugula (gargeer), spinach,

nuts and okra.

Carbohydrates

During pregnancy, your body needs carbohydrates in an amount proportional to the energy you expend. Carbohydrates also help alleviate morning sickness. Foods containing carbohydrates include bread, rice, potatoes, sweet potatoes, macaroni, crackers, corn and other grain products. Whole-wheat products are the healthiest.

Fruits and Vegetables

Fruits and vegetables provide you with the vitamins and minerals essential for you and your baby's good health. Excessive boiling reduces the amount of minerals and vitamins, so try to cook vegetables for no more than 5 to 10 minutes. Raw vegetables are also high in fiber.

Fiber

Fiber helps in digestion and also helps combat a tendency towards constipation when you're pregnant. It is found in baladi bread, brown bread, raw vegetables and fruit, beans, and nuts.

Folic Acid

Research suggests that getting enough folic acid before conception and for the first few months of pregnancy can reduce the risk of your baby being born with a neural tube defect. Folic acid is found in spinach, fresh orange juice, ful, lentils and peanuts. Many doctors prescribe a folic acid supplement, so ask yours about this.

Iron

Extra iron is needed during pregnancy to cope with your increased blood supply. In addition, during the first six months of life, the baby's body uses the supply of iron that was stored in his body during the third trimester of pregnancy. Lean red meat is one of the best sources. You can also get iron from chicken, shellfish and tuna, apricots, prunes, raisins, artichokes, arugula, and spinach.

Protein

Your protein requirement doubles when you are pregnant. Lean meat, fish, chicken, eggs, milk, hard cheeses, legumes (lentils, beans and chick peas) and nuts contain protein.

Cook meat well to avoid food poisoning. Cut it into smaller pieces to reduce cooking time to preserve nutritional content. However, avoid liver because it contains high levels of vitamin A, which could harm your baby.

Try to eat at least three hard-boiled eggs per week, but avoid foods made with raw eggs (like mayonnaise and mousse desserts), because they may carry salmonella bacteria, which causes food poisoning.

Liquids

Drink eight glasses of water a day as water is essential for good health. You can also drink unsugared fruit or vegetable juices or herbal teas. Make sure to drink at least a half-liter of pasteurized milk every day – or use it on cereals or in soups and sauces.