Now that you and your partner are preparing for your baby, it is an important time for you to eat properly to ensure that both mother and baby are healthy. We may have heard for years that pregnant mothers can eat for two.

The reality is that in order to stay in a healthy weight-gain range, pregnant mothers should only add an additional 300 calories - hardly the calories allowed for another person. It is okay to have the occasional snack but ensuring that you have proper nutrition is important for future growth.

  • Carbohydrates offer great sources of energy and are found in whole grains, fruits, and dark leafy vegetables.
  • Protein is great for producing extra blood that is needed for the baby's development.
  • Fats in fish help the baby's vision and brain development and improve the mother's immunity, blood clotting, and blood pressure.
  • Prenatal nutritional supplements with folic acid helps the baby's bones develop and prevents amnesia and premature delivery.
  • Iron is important in the development of hemoglobin, which carries oxygen from the lungs to the tissues vital for healthy baby development.
  • Calcium helps build your body's teeth and bones and helps you maintain the levels in the mother's body.
  • Pregnant women need lots of water and fluids to cool the baby, move waste though their body, prevent constipation, and it also acts as a cushion for the baby.
  • Avoid soft cheeses that harbor bad bacteria and may cause stillbirth, premature birth, or infections to the newborn.

Marlene Veloso