Food recommendations for pregnant women

Many factors affect our eating behavior: individual needs and wants, health status, social environment, selection of available foods, advertising, etc. The following recommendations ( a sort of Nutrition Guide for Pregnant Women) ensure (in the form of a balanced diet) an adequate supply of energy, and nutritional and protective elements, and therefore represent healthy nutrition. The listed amounts and portions are averages; it is no possible to follow them exactly day by day.

Words in italics are especially important for the mother-to-be.

Oils and Fats during Pregnancy:
Daily consumption: 2 teaspoons (10 g) nutritious vegetable oil such as sunflower oil, thistle oil, corn oil, unprocessed olive or canola oil, e.g., for salad dressings.
Daily consumption: at most 2 teaspoons (10 g) grease or cooking oil, such as peanut oil, or olive oil for hot meal preparation.
Daily consumption: at most 2 teaspoons (10 g) spread, i.e., butter or margarine.
Daily maximum: one meal heavy in fat such as deep fried or breaded foods, cheese dishes, fried potato cakes, bratwurst or hot dogs, cold cuts, dishes with sauces, shortcake or pastry dough, cake, pies, chocolate, etc.

Pastries/Snacks:
Use them in moderation - most sweets contain hidden fat. At most eat 1 small portion of sweet snacks daily (e.g. 1 chocolate bar, 1 piece of cake or a pastry, an ice cream).

Meat, Fish, Eggs, Legumes:
2 - 4 times per week: 1 portion meat (1 portion = 80-120 g, or 3-4 oz). More is unnecessary, less is permitted. At most, one meal of cured meats such as ham, sausage or bacon in place of meat.
At most, one meal per month of offal, such as kidney, tripe, or brains (1 portion = 80-120 g, or 3-4 oz).

Avoid liver:
1-2 portions fish per week (1 portion = 100-120 g, or 3½ -4 oz).
2-3 eggs per week, including those used in baked goods, soufflés, or cream sauces.

They should be cooked to avoid food poisoning:
Per week: 1-2 portions legumes and derivates e.g., lentils, chickpeas, beans (1 portion = 40-60 g, or 1½ -2 oz, dry weight), tofu (1 portion = 100-120 g, or 3½ -4 oz)

Milk and Milk products:
Per day: 3-4 portions of milk products (1 portion = 0.2 liter or ½ pint of milk, or 1 cup of yogurt, or 30 g= 1 oz hard cheese or 60 g = 2 oz soft cheese).

Grain Products and Potatoes:
Daily consumption: eat 3-4 portions of starchy foods such as bread, potatoes, rice, cereals or pastas, preferably whole-grain products. The portion size depends on the frequency and amount of physical activity practiced.

Fruits for Pregnant Women:
Per day: 2-3 portions of fruit, raw if at all possible (1 portion = 1 apple, 1 banana, 3 plums or a bowl of berries).

Vegetables for Pregnant Women:
Per day: 2-3 portions of vegetables, one of which should be raw, e.g., as a dip vegetable or a mixed salad (1 portion = 100 g = 3½ oz raw vegetables, or 150-200 g = 5-7 oz cooked vegetables, 50 g = 1¾ oz green salad or 100 g = 3½ oz mixed salad).

Alcoholic and Nonalcoholic Drinks:
Drink at least 1.5 liters (3¼ pints) of liquid per day, preferably unsweetened nonalcoholic drinks.
Replace fluids in the case of vomiting, diarrhea, or heavy perspiration.
Alcohol: for her own benefit and that of her unborn child, the pregnant mother should avoid alcohol consumption, as it is assimilated by the fetus.

By following these recommendations for correct nutrition for pregnant women, you'll ensure the health and proper development of your baby.