Contrary to popular belief, during pregnancy it is not necessary to eat more, rather to keep in mind certain nutritional norms that are not essentially different from those which apply to any period of life.

In western countries, most women that reach the period of gestation do so in acceptable nutritional condition. That means they are well on their way to ensuring the baby will be healthy at birth.

Doctors tend to recommend extra intake of folic acid because it prevents megaloblastic anemia - which destroys cells - and significantly reduces risk of defects in the baby�s neuronal tube. It also reduces risk of miscarriage, premature birth and low birth weight. Grains, vegetables and liver are some of the foods richest in folates, although many pregnant women take folic acid in specially prepared tablets.

Another issue is weight gain. Putting on a few kilos is inevitable, but gaining too many is bad for both the mother and the baby. The problems it causes don�t involve just limited mobility and increased discomfort for the mother, but affect blood flow and can hinder the delivery of the baby. So it is essential to reduce intake of fats, especially those which do not contribute essential nutrients, meaning foods like pastry and candy. This does not mean going on a diet because the body has special needs during this period. Rather, it is necessary to balance the calories ingested by the mother. Indeed, some experts suggest that the caloric intake rise by 10% over the normal level. The point is to avoid doing it with donuts and potato chips.

The pregnant woman�s diet should include a lot of calcium, which is present in dairy products - they should be low-fat if possible - since this will contribute to formation of healthy bones and teeth in the baby. The same can be said of iron, the mineral found in the blood�s hemoglobin, which transports oxygen throughout the body. Meat, fish and fowl are rich in iron and zinc. The latter plays a role in cell division and fetal development.

Also, it�s necessary to eat fruit and vegetables to obtain vitamins and essential micro-nutrients, as well as legumes and green-leaf vegetables rich in folic acid. Also recommended are corn and wheat germ which have large amounts of vitamin B6. As for beverages, there is nothing healthier than water and fruit juices, which are full of vitamins. Although a glass of wine or beer are healthy at any other time in life, during pregnancy they are totally off-limits.

Another question involving pregnancy and food, one that is somewhere between reality and myth, is that of cravings. A crushing need for one kind of food or absolute repulsion for another is linked to the hormonal changes which a woman undergoes during this period and which affect her tastes. Sometimes the cravings stem from the body�s requirements in a given moment, such as a need for sodium or glucose. This translates into an overwhelming desire to eat certain sweet or salty foods.
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