During pregnancy , women must meet their own needs and those of their unborn child by following proper nutrition. The balanced diet will be able to ensure that the child has the nutrients useful for healthy development. The pregnant woman needs an increase in kcal based on her starting weight.
It is most important to consume foods such as fish, white and red meat, eggs, milk, legumes, pasta, bread and rice. In terms of vitamin and mineral intake, however, some requirements are increased during these months, especially those of calcium and iron. It is preferable to use extra virgin olive oil to season food, and as for water, it is recommended to drink at least one and a half liters a day. In addition, it is necessary to cook the eggs well, as they may transmit salmonella.
During pregnancy it is important to avoid: alcohol and hard liquor, nerve drinks, cold cuts and sausages, raw meat, shellfish and game, unpasteurized milk, sweeteners, and foods high in salt.
To reduce nausea upon waking, it is best to eat dry foods, such as crackers or rusks. Liquids such as water and milk are to be avoided and should be taken during the rest of the day.
Source: Handbook of Dietetics and Clinical Nutrition by Franco Contaldo et al.
