• What is the calorie intake I need daily during pregnancy?

    It has been calculated that the overall calorie intake during pregnancy is approximately 80.000 calories. Based on the above calculation, the following recommendations were set:

    > 150 calories / day above normal intake for the first trimester,
    > 350 calories / day above normal intake for the second trimester,
    > 350 calories / day above normal intake for the third trimester
  • How much weight do I need to gain during pregnancy?

    Pregnacy normally involves weight gain. Totally a pregnant woman gains 10 to 12 kilos. Most of these kilos should be gained during the 7th, 8th and 9th month, so it is advisable to avoid weight gain during the first months of pregnancy as much as possible.

    Total weight distribution stands as follows:
    • In the 1st trimester a pregnant woman gains 2 kilos.
    • In the 2nd trimester a pregnant woman gains 4 kilos.
    • In the 3rd trimester a pregnant woman gains 6 kilos.

    The additional weight is due to the increase of the embryos dimensions, the placenta and the quantity of the amniotic fluid. A woman’s adipose tissue quantity increases during pregnancy and the weight of her breasts rises due to the preparation for breastfeeding. The recommendations for weight gain during pregnancy should be individualized based on the Body Mass Index of the mother before the pregnancy (ΒΜΙ = weight/height 2)
  • Nutrition tips for the period of pregnancy:

    • Take 3-4 meals of fruit and vegetables per day
    • Eat fresh fish preferably twice per week
    • Eat lean red meat (e.g beef) or chicken 2-3 times per week
    • Prefer pulses and dishes cooked with olive oil and vegetables 2-3 times per week• Prefer lean meat• Avoid fried dishes
    • Wash vegetables meticulously
    • Avoid eating raw or semi-cooked meat
    • Avoid eating raw chicken or eggs due to the risk of contamination from salmonella microbe
    • Avoid eating sweets and sugar in general. If you have an appetite for something sweet, consume fruit or honey but always in moderate quantities• Avoid soft drinks as they contain sugar
    • Avoid dairy products of unknown origin, non pasteurized milk and cheese
    • Do not consume sushi and raw fish in general
  • Stretch marks during pregnancy

    Stretch marks are a common phenomenon during pregnancy and differ from woman to woman in their number and extent. There are ways to prevent the appearance of stretch marks, such as enough water consumption daily, weight control and hydration using a good moisturizing cream or a combination of moisturizing agents (e.g essential oils) in the areas mostly affected by stretch marks.
  • Pregnancy and summer

    However hard it may seem to be pregnant during the summer, keep in mind that these months are and shall remain the most beautiful in your life.

    The following tips will help you experience lightly the tough months of summer:

    • Keep away from the sun and do not spend much time in suffocating areas that could probably make you faint.
    • Have always with you a bottle of water.
    • Take lukewarm showers and opt for odorless body lotions with moisturizing texture to avoid any irritation.
    • Go for swimming in the morning or in the afternoon.
    • Avoid sun exposure, use daily a good sunscreen with a high sun protection factor and always wear a hat.
    • In periods of heat wave, ask someone else to do the shopping for you and avoid moving around at least until the sunset.
    • Heat combined with the increased weight during pregnancy usually cause discomfort. Try to find time to rest and get some sleep as much as you can to boost your body.
    • Prefer loose cloths that do not pressure you.
    • Avoid heavy dishes, be careful as to where and what you eat because eating out during the summer is very common.
  • Constipation and hemorrhoids during pregnancy

    Constipation causes great discomfort to many pregnant women particularly to the ones who suffered from constipation even before pregnancy. A diet rich in liquids and vegetable fibers can eliminate the problem. Hemorrhoids deteriorate or usually make their appearance at an advanced stage of pregnancy and subside or disappear after labor. Hot baths, meticulous hygiene care in the affected area and avoiding the standing position could relieve the symptoms.
  • Pregnancy and exercise

    Taking exercise should be part of a pregnant woman’s life. Mild and reinvigorating regular exercise may keep you fit, helping you adjust to the body changes, and prevent from hypertension or/and diabetes mellitus. The kind and intensity of exercise should be determined always based on your physician’s consent.
Breast milk is acknowledged as the best for a baby's nutrition and breastfeeding exclusively for the first 6 months is considered the best feeding option for the baby.