The mother's diet plays an important role even before pregnancy, promoting the best state of maternal and child health..

It is 10 recommendations will help you reduce the most typical discomforts and illnesses of this period, as well as maintaining optimal weight gain and a complete supply of vitamins and minerals.
1.- Food needs are increasing progressively, being older in the 2nd trimester but you should NOT eat for two. If we eat real food, the needs will be determined by one's own appetite. This appetite can be distorted if we consume more “whims” than necessary..

2.- The advisable weight gain is related to the weight prior to pregnancy. The total weight gain being less, at higher levels of previous overweight or obesity.

3.- There is an increased body demand for protein and certain vitamins and minerals: iron and Vit C for better iron absorption, calcium folic acid, lives D, iodine, zinc.

4.- Increase consumption of foods rich in iron, folic acid and calcium as well as sun exposure. If the doctor deems supplementation necessary, it would be combined well with increasing foods rich in these nutrients..

5.- The food groups that are increased are mostly fruits, vegetables and dairy. Increased fiber intake from fruits and vegetables along with water consumption and physical exercise will improve constipation associated with pregnancy.

6.- Very important to correct the mother's previous faulty eating patterns: processed consumption, pastries, soft drinks... These products displace the consumption of foods that provide essential nutrients, making a nutritional deficit more likely at this stage.

7.- Eat calmly, with healthy cooking methods: cooking, vapor, sautéed… to avoid poor digestion and use extra virgin olive oil as the main fat.

8.- Consume water as your main drink. Moderate and iodized salt

9.- Cook meat well, fish, eggs to prevent poisoning. Avoid large blue fish due to their mercury levels.

10.- No smoking, do not drink alcohol or exciting drinks, practice physical exercise better outdoors.

If food is important at all stages of life, This will have special relevance, Well, in addition to your own health, You have the responsibility of providing good food for the development of your future baby.. There is no better excuse to choose to take care of yourself or start doing so..