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Only an extra 300 calories and additional 15-20 gms of protein daily in the second and third trimester are needed during pregnancy.The recommended portions vary as per individual requirements and medical conditions.Focus on improving the quality of each calorie consumed rather than just increasing the number of calories.
Each meal must include protein to support the baby's growth and development. Common sources includes:
Atleast half of your carbohydrates per day should come from whole grains such as:
Aim for 3 to 4 servings of dairy a day which could include :
These provide calcium which is good for your baby's bones, protein and vitamin D.
Eat 3 to 4 fruits and 3 to 4 servings of different vegetables a day. These colourful foods are :