Do you need to eat twice as much when pregnant?
In short, no! But during pregnancy a woman has to
provide good nutrition for two individuals. The growing baby gets all his/her nourishment from mum through the umbilical cord, so diet is very important. If mum is lacking in any vitamins and nutrients her baby might lack them too. If a woman has had trouble keeping her
weight up or down before the pregnancy, she should make a nutritional plan with the help of a nutritional therapist or midwife.
How much energy does a woman need during pregnancy?
• A pregnant woman needs approximately 2,500 calories per day.
• A breastfeeding woman needs approximately 3,000 calories per day.
Increasing your nutrients for pregnancy
During pregnancy, your daily nutrient requirements increase. B vitamins such as folic acid, thiamin, niacin and riboflavin, vitamins A, C and D, calcium, iron and protein
are all needed in greater amounts. It’s not surprising – you’re making a whole new person and you’ll need more nutrients than you do normally (see page 6). If your diet includes plenty of fresh fruit and vegetables, you will probably be getting more than enough of vitamins A and C, folate and thiamin, but it doesn’t hurt to give them all a bit of a boost. The recommended amount of fruit and veg we
should all eat is of course five a day – but this is the minimum, not the maximum! Aim for eight to 10 portions daily. If you find that challenging, buy a juicer. They range in price from about £50 to several hundred but are a great investment because fruit and vegetable juices are a wonderful source of many vitamins, minerals and trace elements, including iron, calcium, zinc and folic acid. Experiment with different combinations for a vitamin-packed, energy-boosting drink! Make it part of your routine to juice any fruit
(Calories are sometimes called kilocalories or Kcals.) • A woman who is not pregnant needs approximately 2,100 calories per day.
you enjoy – try apples, pears or tangerines with any berries (fresh or frozen) for a huge vitamin and antioxidant boost! About five of these fruits makes a small-to-medium glass of juice and tastes phenomenally good. Also try mixing fruit and veg together, eg carrots with apples and a little ginger root for zest and even more goodness. For more inspiration see one of the many juicing books – the VVF and Viva! stock some lovely ones at
www.vegetarian.org.uk/shop and
www.viva.org.uk/shop Here’s more on how to boost your intake of
important nutrients during pregnancy... Viva! and Vegetarian & Vegan Foundation 7
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