Nutrients during your pregnancy

Most women think of the extras of pounds in a pregnancy. But that is not necessary. It is not bad to get some pounds more, that is even important for your baby. Try to prevent snacks because that is disastrous for you and your baby. Eat healthy and varied food so your baby gets all the nutrients he needs so badly. Here are some nutrients that are important to you, and just keep enjoying your food!


There is a growing fetus in your body. Your body needs extra support to take care of this little miracle. A good first step is to eat 10 grams of extra protein per day.

This is in steak, milk products, soy, fish, eggs, pork, chicken, legumes, lentils and peanut butter. Enjoy now also Greek yogurt, which contains few sugars, but is rich in proteins.

Folic acid

Folic acid helps to prevent chronic problems that may occur in the first weeks of pregnancy. It is advisable to get 400 micrograms of folic acid before you become pregnant, but it is also a valuable mineral during your first trimester.

There are many delicious ways to get your daily recommended amount of folic acid, such as drinking orange juice, spinach, lentils, rice, broccoli and strawberries.


We all know that you get healthy bones by eating enough calcium. This also applies to your baby. He needs healthy bones and teeth and you can help him by eating foods rich in calcium, such as milk, yogurt, cheese, broccoli and almonds.


Fiber-rich food helps with constipation and hemorrhoids during pregnancy. This is why it is important to eat whole grains, bread, pasta, seeds, apples, berries, oranges, potatoes, broccoli, carrots and tomatoes.


Both the brain and the nervous system of your baby need fat to develop properly. Fat is also converted into energy, which helps with the transport of vitamins throughout your body. You get fat by eating healthy fats, such as those in nuts, salmon, olive oil, sunflower oil and avocado.