Good nutrition
Feeding during pregnancy is especially important since good nutrition of the mother is one of the key components for success. Never forget that the baby is fed through you and what you eat determines what you get it, or do not receive.

The key is always in the variety and quantity, two little words that contain in themselves the real truth.

When we speak of variety we mean that you eat with the 5 basic groups: grains, fruits, vegetables, meats and eggs and dairy. The absence of any of these in your diet will result in the absence of any one (or several) of the essential nutrients your body needs to stay healthy. Even the concept of variety is applied within each food group, for example, the broader is our choice of fruit or vegetables, the safer we will receive all that nutrienes that this group brings us.

The concept of quantity is basically related to the rations that we ingest each food group. This concept is somehow related to the concept of variety: over-consumption of any of the groups can take the place it should occupy another food group. If for example my diet is too high in grains, probably one of the groups is hindered in quantity, so the range will be affected. It is important to take care not to consume any group or in excess or deficit because the balance of all foods provide the right balance in our diet.

How to balance a diet in quantity and variety?
The guidelines that follow are designed to healthy adult populations. The proposed lots are quite large and that is because they can be used by people with different caloric and nutritional requirements. It is important not to consume fewer servings than the range indicated below, leaving the list by hand during the day so you can check your food intake. If your breakfast and lunch were very rich in grains then try the other meals are richer in food groups that are lacking. If you suffer any illness or are not sure always consult your doctor or nutritionist.

6-11 servings of grain daily
1 serving is:
1 slice of bread (30 gr)
1 pancake
3 / 4 cup dry cereal
1 / 2 cup rice or pasta

2-4 servings of fruit daily
1 serving is:
1 medium fruit (pear, orange, apple, etc.).
1 / 2 cup of cut fruit
3 plums

3-5 servings of vegetables daily
1 serving is:
1 cup raw vegetables
1 / 2 cup cooked vegetables

3-4 servings daily
1 serving is:
1 cup milk (may be you take it you use it alone or in preparations like mashed potatoes, pudding, etc.).
3 slices of cheese machine
1 yoghurt (200 g)

2-3 servings daily of protein products
1 serving is:
meat, fish or poultry the size of a hamburger
2 eggs

You might also eat foods that are mixed together like pizza. In that case you have to have the components: bread, cheese, tomato, etc..