How should I live on during my pregnancy?

It`s wrong to consider that if you are pregnant you should eat for two people. The true is that you have to provide good nutrition for you and your baby. For pregnant women diet is of utmost importance, as the baby in the process of growing gets all the nourishment from the mother. If the mother doesn’t eat enough vitamins the baby lacks them too. If you have had trouble with keeping your weight down or up before pregnancy, make the plan of nutrition with the help of your midwife or doctor.
Pregnant woman needs more calories per day than not pregnant one. Not pregnant woman`s body requires 200 calories daily, pregnant woman needs 2500 calories daily. Breast feeding woman needs more calories than pregnant ones – 3000 calories daily.
Your diet should be well-balanced and contain elements from each food group daily to get the proper amount of energy: vegetables, fruit, dairy products, fish, eggs, meat, carbohydrates and fat.
Such vitamins and minerals are essential during the pregnancy: folic acid, iron, calcium and zinc.
Folic acid is important during the first 3 months of pregnancy and even before it as it takes part in the creation of the baby`s nervous system and helps in neural tube defects` prevention.
As during pregnancy woman`s blood supplies nutrition to the placenta her body needs more iron to produce it. Green vegetables, such as spinach, broccoli, muesli, strawberries, wholemeal bread are very useful for her during this period.
 During pregnancy, a woman's body needs more iron than usual to produce all the blood needed to supply nutrition to the placenta. Good sources of iron are green vegetables such as broccoli and spinach, strawberries, muesli and wholemeal bread.
The embryo needs calcium and mineral zinc for its development. Varied diet will help you to obtain them enough.
What food to avoid during the pregnancy
Vitamin A should be avoided as may be dangerous to the embryo. Food with large amount of it includes liver, so try to eat it on an occasional basis only. Such food as blue-veined and unpasteurised cheeses, pâté, increases the possible risk of infections transmissions causing such serious diseases such as Listeria, so it is not recommended to be eaten.