7 min read
2026-03-05
Start taking it 3 months before conception and continue throughout the first trimester. Dosage - 400-800 mcg/day. Folic acid reduces the risk of neural tube defects.
Additional calorie needs by trimester:
| Trimester | Add. calories | Note |
|---|---|---|
| I | +0 kcal | Quality over quantity |
| II | +340 kcal | Growth of the placenta and fetus |
| III | +450 kcal | Active weight gain |
| BMI before pregnancy | Recommended set |
|---|---|
| Less than 18.5 | 12.5-18 kg |
| 18.5-24.9 | 11.5-16 kg |
| 25.0-29.9 | 7-11.5 kg |
| 30.0+ | 5-9 kg |
150 minutes of moderate activity per week is recommended: walking, swimming, yoga for pregnant women. Avoid contact sports and supine exercises after week 16.
The norm for pregnant women is 2.3-2.5 liters per day. Dehydration can cause uterine tone and false contractions.
Sleep 8-10 hours a day. Sleeping on your left side improves blood flow to the placenta. Use a pregnancy pillow.
Avoid: raw fish and meat, unpasteurized dairy products, alcohol, excess caffeine (more than 200 mg/day).
Don't skip routine checkups and screenings. Early detection of problems is the key to a successful pregnancy.
See also: Water norm calculator, Calorie calculator