According to experts, the pregnant woman requires between 300 and 500 kilo calories more after 20 weeks of gestation.

A balanced and nutritious diet, while it is paramount throughout the life of people, it is especially during this stage of the mother, since it has to meet the nutritional requirements of the baby.

According to experts’ recommendations, the pregnant woman requires between 300 and 500 kilo calories more after 20 weeks of gestation.

However, the recommendations vary according to the particular characteristics of each person. On average, women with a Body Mass Index (BMI) standard (21 -25 kg/m2) is recommended to rise between nine and twelve pounds during pregnancy.

Women who begin pregnancy underweight are recommended an increase from twelve to fifteen pounds, while those that begin with overweight is recommended that only increased from seven to nine kilograms during this stage of his life.

During pregnancy, three nutrients are of particular importance: folic acid, iron and calcium:

* Folic acid is a very important vitamin during the first years of life of women. This vitamin B complex is part and during pregnancy helps form the baby’s nervous system.

Breastfeeding is necessary for consumption to meet the daily recommendations of both mother and baby. The main sources of folate include liver, green vegetables, beans, orange juice and cereals added.

* Iron ore is a very important throughout the life cycle of women. It is an important part of hemoglobin (the substance that makes blood red) and carries oxygen to cells and carbon dioxide to the lungs.

Therefore, adequate nutritional status of iron helps improve performance, vitality, learning and helps prevent anemia. Similarly, the iron that is consumed during breastfeeding helps replenish lost during pregnancy and at delivery.

The recommended daily intake is 15 mg of iron, which can be found in red meat, green vegetables, legumes and fortified cereals.

* Calcium is a mineral needed for training, strength and bone growth, vital for normal muscle function and blood clotting. Women’s bones are naturally thinner and less dense than those of men.

For this reason, women need to consume calcium from an early age to be stored in bones, helping them to stay strong the rest of life. During pregnancy, calcium is important for the formation of bones and teeth of the baby and breastfeeding is still essential to the health of both.

Your recommended daily intake is 800 mg. and can be found in dairy products, tortillas, and in some minerals and fortified cereals. It is also important that after thirty years continued to consume calcium to maintain reserves in the body.

Smiling is a great way to stand out from others while helping your body feel and function better.Smile to improve your health, stress level and your attractiveness. Smiling is just a fun way to live longer. Meet some other advantages of smiles and tries to share all I can.

Relieves stress
Stress can be reflected in the faces of those who have it and smile helps prevent you look tired, exhausted and overwhelmed. When you’re stressed, take time to crack a smile. You’ll feel better able to act.

Makes people more attractive

People are attracted to people who smile. Partly this is a pull factor. A person who provokes smiles want to know and find the reason for his smile. By contrast, frowns, grimaces and gestures of displeasure keep people.

Lowers blood pressure

When he smiled, the blood pressure drops dramatically. If you have at home an automatic blood pressure monitor, do the following test: sit for a couple of minutes and take a reading, then smiled for a minute and do another reading. Does it read the difference?

It releases endorphins

Studies have shown that smiling releases endorphins and serotonin, among other natural painkillers. These three elements simultaneously released into the bloodstream, cause that you feel good. Smiling is a natural drug.

It makes you look younger

The muscles used to smile lift the face, making someone smiling seeming to be younger. Need not be a facelift, just try to spread smiles throughout the day, you will feel and you’ll look better.

Strengthens the immune system

Optimistic people have stronger immune systems and are capable of coping with illness better than pessimists. Professor Christopher Peterson, University of Michigan has been studying this relationship for over two decades: “Optimistic people tend to be healthier, so that your immune system is more robust.

It also appears that optimistic people are more likely to take care of themselves, which may be one reason why most of their better health. “Optimistic people tend to do things that public health experts associated with good health: eat nutritious foods, exercise and sleep is their hours.”

It keeps you positive

Take this test: Smile. Now try to think of something negative without erasing the smile from his face. It’s difficult. When you smile, the body sends a message that “life is good.” Stay away from depression, stress and worry by smiling.

It makes you look successful

People smile looks more confident, are more likely to be promoted and more likely that people approach him. Put a smile at meetings and appointments and see how people react to you differently.

Change mood

The next time you feel down, sad or depressed, try to put a smile on your face: there is a good chance that your mood changed to one better. A smile can trick your body to help change the mood.

· Zinc-containing wheat bran, egg (yolk), liver, nuts, onion, seafood, sunflower seeds, sunflower seeds, wheat germ and whole wheat.

· Magnesium: whole grains, fish, soy, milk and meat help maintain adequate levels of magnesium in the body and, therefore, to prevent cramps.

Vitamin A: whole milk, butter, oily fish, egg yolk, liver, kidney, green vegetables and yellow or red, carrot and fish liver oils are ricosen it.

Vitamin C: Fresh fruit, vegetables, red, green and yellow, as well as citrus fruits, contain a large amount.

Vitamin D: Found in fish liver oils, egg. butter and fortified milk.

To take into account …
· Avoid consuming milk, coffee and tea along with iron supplements because they have substances that interfere with absorption. However, the consumption of foods rich in vitamin C, combined with iron foods helps increase absorption of this mineral.

· Prepares simple cooking foods such as steamed, grilled, boiled or baked, as it is digested better.

· Eat slowly, chew well and avoid “snack” between meals.

• In case of vomiting or nausea finds that cold foods are better tolerated than the calientesy boiled or steamed instead of fried.

· If you see the appetite, increases food intakes (five to seven per day), decreasing the volume of each.

• The breakfast must be complete and varied: dairy products, fruit, protein (ham, ham, cheese) and breads or cereals.

· Monitor the consumption of fruit, as it contains sugars that can promote weight gain. Takes no more (or less) three to four pieces a day and increased consumption of vegetables rich in vitamins, minerals, fiber and less caloric value.

· After eating esmérate in cleaning the mouth and teeth, as hormonal changes favor acidic saliva and caries.

· Avoid strictly alcohol, since it reduces the utilization of nutrients, provides empty calories and can cause malformations in the fetus.

· Walk or do some other exercise that will help you improve constipation and blood circulation.

· Drink plenty of fluids: water, fruit, juices and teas not encouraging. They also consume vegetables and vegetable broths.

· Believes that some inhibitors of iron absorption in the blood are coffee, tea, chocolate, dark beer and red wine.

Get folic acid
This nutrient is needed to prevent birth defects, so check these recommendations:

· Every day you take a multivitamin with folic acid you by your doctor.

· Eat foods with high amounts of folic acid as whole grain cereals, tortillas, rice, oats, beans, nuts, seeds, beef liver, chicken, beans, lentils, chickpeas, beans, peanuts, asparagus, spinach and broccoli .

· Drink orange juice daily or several times a week.

· Choose whole wheat bread instead of white bread.

· When cooking vegetables, steam or do a small amount of water.

· Choose cereals fortified with folic acid to breakfast.

· Eat beans or peas several times a week. Serve as a main dish instead

meat or add them to soups, salads and stews.

· Add to salads, fresh vegetables such as spinach, broccoli and romaine lettuce.

Iron, folic acid and calcium are some of the most essential nutrients, says nutritionist Edna Nava. However, it is also necessary to eat foods rich in zinc, magnesium, vitamins A, C and D and B complex

“(During pregnancy) the needs of vitamins generally are increased above the 30 per cent in the case of complex B, except the B6 (pyridoxine), which is 45 percent, and 50 percent extra folic acid (B9).

“The extra vitamin B6 and other B complex (except folic acid) that are required in the diet, are easy to choose foods correctly, as a typical breakfast of cereal and some animal protein,” explains .

For example, B vitamins found in whole grains, nuts, organ meats, legumes, wheat germ, green leafy vegetables, egg, milk and peanuts.

Folic acid is easy to get it from dark green leafy vegetables like spinach and raw spinach, chicken livers and beef, yeast, chickpeas, beans, lentils, beans, peanuts, sunflower seeds and orange juice. To a lesser quantity is found in whole grains, egg yolk, dried fruits and cheeses.

“However, the need for folate (folic acid) often require covered with a specific meal plan, by administering synthetic or some combination of both sources,” said Nava.

The best practice is that women planning a pregnancy consume 400 milligrams of folic acid per day, which will increase to 600 milligrams per day once they are pregnant.

“Women who take oral contraceptives for long periods needed to start a diet rich in folic acid (or folate supplements), approximately eight weeks before conception.”

The specialist added that pregnant women also require extra iodine (about 220 milligrams per day) for the prevention of goiter, which can be covered through the normal intake of iodized salt.

The extra iron (27 milligrams per day) mentions, it is necessary to synthesize large amounts of hemoglobin in pregnancy and to provide reserves for the baby.

Foods rich in iron are liver, beef, pork, turkey, chicken, fish, raisins and prunes, apricots, figs, pears, dried peaches, tomato juice, turnip, zucchini and baked potato.

Also, tofu, beans, beans, soy, fresh peas, lentils, peanut butter, wheat bread, fortified cereal, pasta and brown rice are rich sources of this mineral.

“Pregnant women need an iron supplement, especially if they consume this fortified foods such as breakfast cereals.

“But as iron supplements can reduce appetite and cause nausea and constipation, should be taken between food or just before going to sleep,” he says.

Calcium is an essential mineral for bone formation and to maintain healthy nervous system, muscle and blood is obtained from the consumption of dairy products like milk and cheese.
Therefore, it is also necessary when expecting a baby, so that eating foods containing it will be of great benefit.

“You can find peanuts, walnuts, sunflower seeds, leafy vegetables, lentils and peas, but a good source is corn tortillas, the minnows, sardines, watercress and epazote,” said Nava.