- 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.