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Diet During Pregnancy

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Calories
pregnant women only need an extra 200 calories per day in the last 3 month of the pregnancy. They also need a least 30 minutes of moderate exercise per day during pregnancy.

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When you're pregnant, you're not just eating for yourself, you're eating for your baby as well. You want to make sure that you choose foods that will provide your child with everything they need to grow and thrive. Many mothers look for fruits to eat during pregnancy.

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Are there fruits you should avoid eating while pregnant? Pregnancy is the most delicate stage of a woman's life. It also leaves you with a higher appetite since the unborn baby feeds off of the nutrients from the mother. This does not mean, however, that you should eat whatever you want during pregnancy.

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Foods you can eat whilst being pregnant. 

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Foods you can eat whilst being pregnant. 

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You should have a range of foods when you are pregnant but you should eat healthy. These include:
1. Fruit and vegetables - this will provide you with vitamins and minerals, as well as fiber, which will help with digestion and will help prevent constipation.
2.Starchy foods - these are a good source of energy, vitamins and fiber, and they don't contain a lot of calories.
3. Protein - make sure that all the meat , fish and eggs are cooked through. try to eat two portions of fish a week, one should be oily fish.
4."Dairy - Dairy foods such as milk, cheese, fromage frais and yoghurt are important in pregnancy, because they contain calcium and other nutrients that your baby needs.
5. Foods that are high in fat, sugar or both - If you're having foods and drinks that are high in fat and sugar, have these less often and in small amounts." (http://www.nhs.uk/conditions/pregnancy-and-baby/pages/healthy-pregnancy-diet.aspx)

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1. Soft cheeses with white rind such as brie or camembert. This is because the moisture they contain provides a suitable environment for incredibly harmful bacteria such as listeria to grow.

2. Certain kids of fish, such as king mackerel, swordfish and large quantities of tuna. These fish contain high amounts of mercury, a chemical which can cause damage to the baby's brain and nervous system.

3. Raw or undercooked meat such as steak cooked rare or sushi. Undercooked meat can carry a number of potentially harmful bacteria such as e.coli and salmonella which can harm the mother and baby.

4. Raw animal products such as raw egg or unpasteurised milk. These can also carry harmful bacteria such as e.coli and campylobacter.

5. Liver or liver products, such as liver pâté or liver sausage, as they may contain a lot of vitamin A, which can cause congenital birth defects. For this reason, pregnant women should also avoid taking vitamin A supplements during pregnancy.

Taken from: http://www.nhs.uk/conditions/pregnancy-and-baby/pages/foods-to-avoid-pregnant.aspx