Calories: They are responsible for energizing the mother, to support the growth of the baby, placenta, uterus and breasts. Most of the calories are cereals, bread, potatoes and fresh legumes (beans, peas, pomegranates). During the first trimester, this figure must be maintained, but to start the second, should increase calories to 2300 to the end of the third quarter, and once the breastfeeding, the increase must come until 2500.

Calcium: It is a fundamental element in strengthening the baby’s bones. The main contribution of calcium is obtained through dairy products and some fish. An adequate supply prevents the risk of hypertension and premature delivery.
Iron: It is important to avoid anemia and the possible risk of spontaneous abortion, premature delivery or low birth weight. It is also found in meat and meat products, egg yolks, shellfish, green vegetables, nuts and legumes. In pregnancy, must be doubled to 30 mg.
When you start breast-feeding, you should return to 15 mg.
It is important to follow these food sources of vitamin C (orange, lemon, pineapple, tomato)
Liquid: It is essential for the proper functioning kidney and digestive systems. The minimum daily amount should be 3.5 liters. During lactation, drink at least 5 liters of water, milk, soup or any kind of drink, avoiding alcohol or caffeine prepared based on.

Fiber: It is very important fiber intake to prevent or relieve constipation. It is found in legumes (beans, lentils) and fruit and vegetables in general.
Folic acid: Folic acid is a B vitamin necessary for red blood cell formation, and also essential for the development of nerve cells in the embryo and fetus is essential for pregnant Surely the nutrient that is most directly related to health and good development of the fetus is folic acid. An insufficient intake of folic acid during pregnancy can cause low birth weight babies, premature detachment of the placenta, neural tube defects and other congenital malformations. Folic acid helps prevent anemia, which increases the risk of bleeding and sepsis (acute bacterial infection) prevents disease in the brain and spinal cord of the baby. Generally, the doctor will prescribe a drug charge, although it can be found naturally in orange juice and citrus fruits in general, leafy green vegetables, legumes, peanuts, etc.
Essential fatty acids: There are certain fats that are vital for the proper functioning of the body, and that it does not produce on their own, so to be acquired only through food. Vegetable oils, avocados, olives and some seafood products are required for proper formation of brain tissue and eyesight.

Sodium: you should avoid excessive consumption of prepared foods, preserves, deli and cheese because they contain too much salt, which promotes water retention in pregnant women as natural. Moreover, excessive consumption of sodium, could cause problems of hypertension.
You must have a healthy diet, with natural and fresh products, or prefer dried or frozen before the smoked sausages or other products you need for preservatives. At the same time, avoid all kinds of junk food or that carry many colors, as these affect the baby’s nervous system and may cause allergies.

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