A pregnant woman's total energy requirement under normal conditions is approximately 80,000 calories. Distributed across your pregnancy as a whole, this represents an increase of 150 calories per day during the first trimester and 350 calories per day during the second and third trimesters.
It is therefore essential to increase your calorie intake by eating nutritious foods and avoiding those that provide high levels of "empty calories".
You should eat large quantities of foods at the bottom of the food pyramid and reduce your consumption as you move towards the top. Although water is not included in the food pyramid, it is the fundamental basis of life, and you should drink at least two litres per day.
Level one: Bread, cereals, rice and pasta. These provide carbohydrate and fibre. You should consume 7 to 12 portions per day.
Level two: Vegetables. These provide carbohydrate, low-quality protein and fibre. You should consume 5 to 6 portions per day.
Level three: Fruit. These provide carbohydrate and fibre. You should consume 3 to 4 portions per day and avoid sugary fruit juice and fruit in syrup.
Level four: Milk and dairy products. These provide calcium, high-quality protein and fats. You should consume 2 to 3 portions per day.
Level five: Meat, fish, pulses and eggs. These provide high-quality protein (other than pulses, which provide low-quality protein), fats, iron, vitamin B12, iodine and zinc. You should consume 2 to 3 portions per day.
Level six: Oils and fatty foods. These provide calories and fats. Dried fruit also provides protein and certain vitamins and minerals. You should consume one portion per day or, better still, none at all.
Level seven: Sugar, honey and ready meals. These provide lots of calories. Consume as little as possible each week.