A few of us might imagine (or wish!) that being pregnant is a license to “eat twice as much,” but Veronica del Real, a nurse practitioner, says that is not the case. “Although there’s anyone else on board, it isn’t eating for 2; it’s only a number of more calories per day, which just about involves a healthy snack a day.”

Specifically what number of extra calories should moms-to-be needs to be eating?

Veronica recommends eating foods wealthy in calcium and vitamin D. Calcium-rich foods include: 

• milk
• yogurt
• cheese 
• leafy greens

With a view to get enough vitamin D, Veronica suggests eating fortified foods and getting enough sunlight (yes, sunlight!).

Try this sample of a healthy day by day eating plan while pregnant:

The yogurt parfait is straightforward and delicious.

“/>

Yogurt Parfait 

Ingredients

Here’s how you can make it:

1. Put some yogurt at the underside of a glass, sundae dish or mason jar. 
2. Add some fruit, then granola. 
3. Add more yogurt. 
4. Top with more fruit and/or granola.

Watch Veronica and I make the yogurt parfait by watching this video. 

The content on 30Seconds.com is for informational and entertainment purposes only, and mustn’t be considered medical advice. The data on this site mustn’t be used to diagnose or treat a health problem or disease, and will not be an alternative to skilled care. At all times seek the advice of your personal healthcare provider. The opinions or views expressed on 30Seconds.com don’t necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.

Take 30 seconds and join the 30Seconds community, and follow us on Facebook to get inspiration in your newsfeed day by day. Encourage and be inspired.