Early pregnancy diet plan

Pregnancy Diet Guide & Meal Plan | Nourished Natural Health

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So, you’ve found out you’re pregnant – congratulations! After getting over the initial excitement and shock, you are probably wondering what you can do to support this new life. Doctors may have warned you about foods to avoid, not to drink alcohol and to reduce caffeine, but so far, my guess is no one has told you what you should be eating. Much of the preparation for pregnancy and birth is focussed on avoiding risks, but did you know that the way you eat throughout pregnancy can boost your baby’s IQ, lower their future disease and obesity risk, make birth easier and less painful and help you recover faster post-birth? Read on to find out how to give your baby the best start in life.

Table Of Contents:

Why Should I Eat Well During Pregnancy?

What Should I Eat During Pregnancy?

Do I Need To Take Supplements During Pregnancy?

Month By Month Pregnancy Chart

Month 1 Pregnancy Diet

Month 2 Pregnancy Diet

Month 3 Pregnancy Diet

Month 4 Pregnancy Diet

Month 5 Pregnancy Diet

Month 6 Pregnancy Diet

Month 7 Pregnancy Diet

Month 8 Pregnancy Diet

Month 9 Pregnancy Diet

Optimal nutrition throughout pregnancy is crucial for growing a healthy baby, minimising complications, and also beyond birth. Studies have shown that a healthy diet during pregnancy can reduce the chances of your baby developing obesity, diabetes and heart disease later in life. Eating well and taking certain probiotics throughout your pregnancy can also dramatically reduce the chances of your baby developing asthma, eczema and hay fever after they are born (more on this later).

This month by month pregnancy diet guide and chart gives you key foods to focus on for baby’s development each month, along with common physical symptoms experienced at this time, and nutritional and lifestyle strategies to manage these. Before jumping in to each specific month, let’s have a look at some general guidelines for healthy eating throughout your whole pregnancy.

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Focus on nutrient dense whole-foods: this means minimally processed and as close to the natural form as possible. When buying packaged foods – a good rule of thumb is if there are ingredients on the packet you don’t recognise – don’t buy it.

Good quality protein: most women require around 80 grams (2. 8 oz.) of protein during pregnancy. Good quality proteins are minimally processed and from high quality sources e.g. grass fed/free range/organic where possible. To calculate your estimated protein requirement, times your pre-pregnancy weight by 1.2 - this is the amount in grams suggested to eat daily. (E.g. 65 kg woman requires ~78g protein per day).

Adequate healthy fats: contrary to much of the now outdated government advice to reduce fats, modern research is demonstrating the importance of healthy fats for all body systems. During pregnancy, adequate fat intake is crucial for the development of baby’s organs and brain. Healthy sources of fats include: olive oil, avocado, nuts and seeds, eggs, oily fish, meats (if you choose to consume them).

An abundance of fresh vegetables and fruit: fruit and veg are full of vitamins, minerals and fibre. Eating a wide variety of fruit and veg will act as a cover-all in providing your body with many of the nutrients it needs, as well as plenty of fibre to avoid constipation. Focus on including plenty of leafy green vegetables (spinach, kale, collard greens, parsley etc) for a good quality source of folate.

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At least 10 cups of fluid a day. As blood volume increases rapidly during pregnancy, adequate water levels are crucial for replenishing baby’s amniotic fluid and can prevent morning sickness and constipation. Ideally, most of this fluid comes from water, herbal tea and occasionally juices. Stay away from soda/soft drinks, alcohol and high intake of tea and coffee.

Steer clear of processed/packaged/high sugar foods: processed foods offer very little nutrition and often contain chemicals which can be harmful to you and your baby. Don’t waste space with low nutrient foods – crowd them out with nutritious, satisfying wholefoods and you won’t feel deprived.

Moderate levels of grains/starch: when eating grains, go for whole-grains such as brown rice, whole oats, quinoa or whole-grain pasta. Nutrient dense starches include sweet potato, pumpkin, parsnip and beetroot. High consumption of carbohydrates (particularly refined carbs and sugars) during pregnancy can imbalance blood sugar levels and contribute to gestational diabetes, so aim to include moderate serves each meal. To make your grains more digestible and higher in available nutrients, read this article about soaking grains.

SUPPLEMENTS WORTH CONSIDERING DURING PREGNANCY:

This is a general guide – please talk to your health care provider before beginning any of the suggested supplements.

High quality pregnancy multivitamin that contains at least 400 mcg folic acid (to help prevent neural tube defects) - this supplement is most important in the very early stages of pregnancy as the spinal cord is developed 4 weeks after conception. It is important to start as soon as you know you are pregnant, or ideally before you start trying to conceive. If you know you have an MTHFR gene mutation (which is responsible for the conversion of folic acid to other compounds required by the body), you may benefit from supplementing folinic acid and/or 5-MTHF instead.

Lactobacillus Rhamnosus probiotic. If both parents have a history of eczema, the chances of their baby developing eczema is around 60-80%. Probiotics containing lactobacillus strains have been shown to reduce the chances of the child developing allergies by almost 80%. One of the most studied strains: lactobacillus rhamnosus has been shown that when taken in the final trimester of pregnancy (and in some cases postnatally as well), it greatly reduces the chances of the baby developing atopy (asthma, eczema, hay fever). If you or your partner have a history of allergies, talk to your health care provider about whether this probiotic might be helpful for you.

Magnesium is essential for foetal bone and teeth development and can prevent premature contraction of the uterus. It’s also a great supplement to take throughout pregnancy as it helps muscles to relax, so can help with constipation, assist your tissue growth and promote restful sleep.

Fish oil/omega 3’s are essential for neurological and visual development in your baby, and in the production of breast milk. Studies have shown that supplementing with omega 3 during pregnancy can increase the cognitive development of your baby and boost future IQ. Other studies have also shown that a higher intake of omega 3’s may decrease the risk of allergy development in the baby. Furthermore, omega 3’s have been shown to reduce premature labour, lower the risk of preeclampsia and mother’s risk of depression. Talk to your doctor about whether an omega 3 supplement may be beneficial for you but please note – quality of these supplements varies widely. Choose brands that have proven purity and appropriate storage – not the cheap brand off your chemist’s shelf. 

Print the following chart (right click the image to open in a new window and print from there) and follow along each month of your pregnancy for the most important foods to focus on that month.  Read on to learn more about each specific month of pregnancy: what physical symptoms to expect and how to overcome them, your baby’s month-by-month development, and key foods to focus on in each month and trimester.

Print the following chart (right click the image to open in a new window and print from there) and follow along each month of your pregnancy for the most important foods to focus on that month.  Read on to learn more about each specific month of pregnancy: what physical symptoms to expect and how to overcome them, your baby’s month-by-month development, and key foods to focus on in each month and trimester.

Click here to expand and download checklist

FIRST TRIMESTER

Month 1 Pregnancy Diet

BABY’S DEVELOPMENT:

In the first month of pregnancy your baby is an embryo consisting of two layers of cells. All the organs and body parts will develop from here. This month, the neural tube is developed which is the reason a supplement containing folic acid (or folinic acid or 5-MTHF if you know that you have an MTHFR gene mutation) is crucial to prevent neural tube defects.

YOUR PHYSICAL SYMPTOMS:

Morning sickness is common in the first few months of pregnancy. It is not experienced by all women, but can be extremely severe for some. The good news is that most women find their nausea disappears by the beginning of their second trimester. In the meantime, here are some strategies to decrease nausea (which can occur at any time of the day, not just in the morning):

• Have a carbohydrate-rich snack 15-20 minutes before you get out of bed in the morning – this can help to settle the stomach before you start to move about. Try storing some plain crackers or bread by your bed for when you wake up

• Consume smaller meals, more frequently (i.e. 6 meals a day, rather than 3). Don’t let yourself get too hungry between meals

• Focus on foods that are easy to digest

• Try to consume liquids between meals rather than with food

• Stay away from high fat, fried and spicy foods as these can aggravate nausea

• Sip plain soda water throughout the day when you feel nauseous

IMPORTANT FOODS TO FOCUS ON IN MONTH 1 OF PREGNANCY:

• Folate-rich foods: green leafy vegetables (spinach, rocket, parsley), whole-grains and legumes (lentils, beans, chickpeas)

• Vitamin B6: 40 mg taken twice daily has been shown to be an effective, natural treatment at reducing early pregnancy nausea and vomiting. Talk to your healthcare provider about taking this supplement if you feel it might be useful

FOODS TO AVOID DURING PREGNANCY:

• Raw/undercooked meats

• Cold cuts of cured meat

• Raw fish (sashimi/sushi)

• Soft cheeses

• Salad bars

• Raw eggs (and foods that contain them e.g. mayonnaise and raw cake batter)

• Unwashed fruit and veg

• High levels of caffeine (coffee, black tea)

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Month 2 Pregnancy Diet

BABY’S DEVELOPMENT:

In the second month of pregnancy your baby is around the size of a kidney bean and has distinct, slightly webbed fingers.

YOUR PHYSICAL SYMPTOMS:

Nausea and fatigue are common in the second month. Have a read of this article for some natural remedies for morning sickness. Need your partner to understand what you’re going through? Get him to read this funny male perspective on nausea.

IMPORTANT FOODS TO EAT IN MONTH 2 OF PREGNANCY:

• Ginger for nausea: ginger has been demonstrated to provide the same relief from nausea as the leading anti-nausea drugs. Try grating 2 Tbsp. into hot water as a tea, chewing on crystallised ginger sweets throughout the day or adding powdered ginger to cooking

• Vitamin E: this study demonstrated a link between low vitamin E status and increased miscarriage risk

• Some good sources of vitamin E include:

  • raw almonds

  • avocado

  • olive oil

  • sunflower seeds

  • hazelnuts

  • egg yolk

Month 3 Pregnancy Diet

BABY’S DEVELOPMENT:

In the third month of pregnancy, your baby is around 7 to 8 cm (3 inches) long and weighs the same as a pea pod. Tiny, unique fingerprints are now distinct.

YOUR PHYSICAL SYMPTOMS:

Nausea usually starts to disappear at the end of this month. To get you through, have a read of this cute article on one women’s experience on debilitating morning sickness and the lessons she learned along the way.

IMPORTANT FOODS TO FOCUS ON IN MONTH 3 OF PREGNANCY:

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Month 4 Pregnancy Diet

BABY’S DEVELOPMENT:

Welcome to your second trimester! In the fourth month of pregnancy, your baby is around 13 cm (5.5 inches) long and weighs 140g (5oz). The skeleton is starting to harden from rubbery cartilage into bone.  Your baby bump will usually begin to show this month.

YOUR PHYSICAL SYMPTOMS:

Nausea usually disappears by this month and you may start to notice much of your energy returning. 

IMPORTANT FOODS TO INCLUDE IN YOUR DIET IN MONTH 4 OF PREGNANCY:

• Iron-rich foods: your blood volume is rapidly increasing (and will increase by 50% by the time you give birth). Increase your intake of good quality proteins like eggs and free-range meats (organic/grass fed where possible). If you are vegetarian, make sure you are consuming iron-rich plant foods such as leafy greens and legumes with every meal, along with a source of vitamin C (such as a squeeze of lemon juice or some capsicum/peppers) as this enhances the body’s uptake of iron from non-animal sources. Iron deficiency during pregnancy can cause fatigue for the mother and low birth weight, iron-deficient infants so keep on top of your iron intake, or talk to your healthcare provider about supplementation if this might be an issue or you have been feeling very fatigued.

Month 5 Pregnancy Diet

BABY’S DEVELOPMENT:

In the fifth month of pregnancy, your baby’s elbows and eyelids will now be visible. Baby is around 27cm (10.5inches) long. Your energy usually increases this month and your baby bump is probably obvious by this point. You may start to feel baby’s kicks in this month!

YOUR PHYSICAL SYMPTOMS:

Bloating and fluid retention can become an issue around this month. To manage this, avoid excess salt (and processed foods) and make sure you are keeping up your hydration.

IMPORTANT FOODS TO INCLUDE IN YOUR DIET IN MONTH 5 OF PREGNANCY:

• Calcium: is vital during pregnancy for your developing baby’s teeth and bones, as well as helping your baby grow a healthy heart, nerves and muscles.

• Some good sources of calcium (aim to include at least 2 daily):

  • Small bony fish such as sardines

  • Almonds

  • Tahini

  • Green leafy vegetables

  • Dairy (if tolerated)

• Vitamin C: your body does not store vitamin C so it’s important to have daily food sources such as broccoli, oranges and tomatoes. Vitamin C is needed throughout pregnancy to make collagen – a protein that provides structure to cartilage, tendons, bones and skin, as well as helping your body to fight infections

Month 6 Pregnancy Diet

BABY’S DEVELOPMENT:

In the sixth month of pregnancy, your baby weighs around 660g (1.5 lb). Their wrinkled skin is starting to stretch out as baby puts on some fat.

YOUR PHYSICAL SYMPTOMS:

Hunger often increases this month. While you do need more calories to support your rapidly growing baby, make sure to choose nutrient-dense rather than calorie-dense foods to give you and your baby optimal nutrients for growth.

Constipation is common around this time. Constipation commonly occurs during pregnancy as the body is literally slowing down the speed to digestion to ensure maximum uptake of nutrients to support the growth of your baby. Therefore, focussing on a whole food, nutrient-dense diet will likely prevent constipation as the body’s nutritional needs are being met. If you do struggle with constipation, focus on getting plenty of whole-grains, fibre-rich vegetables, fruits and legumes, as well as drinking enough water throughout the day.

IMPORTANT FOODS TO EAT IN MONTH 6 OF PREGNANCY:

• Whole-grains, fruits, vegetables and legumes to prevent constipation. Aim for 25-30g fibre each day. This roughly equates to 5 large apples, 2 cups of legumes or 2 cups of wheat bran.

  • Use this counting tool which gives fibre of common foods to estimate your daily intake

  • For a natural relief of constipation, try taking 1 Tbsp. of psyllium mixed into a glass of water before bed, to promote a healthy bowel movement the following morning

Month 7 Pregnancy Diet

BABY’S DEVELOPMENT:

Welcome to your third trimester! In the seventh month of pregnancy your baby is now more than 40cm (15 inches) long. They can open and close their eyes and see what is around them.

YOUR PHYSICAL SYMPTOMS:

Heartburn: due to your enlarging uterus, it is common for pressure to be placed on the stomach, causing acid to creep up the oesophagus.

Here are some tips to avoid heartburn:

• Eat small meals regularly

• Avoid high-fat, fried foods and spicy foods

• Don’t eat until you are completely full (stop at 80%)

• Avoid laying down for 45 minutes after eating

• Try to eat dinner earlier so that you don’t go to bed right after eating

• Try elevating the head of your bed at night

IMPORTANT FOODS TO EAT IN MONTH 7 OF PREGNANCY:

• Protein: Adequate protein throughout pregnancy is crucial for the development of the foetus. Most women need around 80 grams of protein (2.8 oz) every day for a healthy pregnancy. Consuming this much protein each day has been linked with a lower risk of developing preeclampsia, morning sickness and other complications. Low protein diets can increase the chances of the baby developing high blood pressure later in life, so it is crucial that you are consuming enough good quality protein.

• Try this printable protein counter to make sure you are meeting your daily needs

• This blog shares some ideas on how to get enough protein in your day and gives sample menus of healthy choices  

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Month 8 Pregnancy Diet

BABY’S DEVELOPMENT:

Baby now weighs around 2.4kg (4.7lb). Layers of fat are filling out and lungs are well developed.

YOUR PHYSICAL SYMPTOMS:

Frequent urination, backaches, shortness of breath, trouble sleeping are common as you head towards the end of your pregnancy. Try having a warm shower before bed and buying a long pillow that allows you to support your belly while you sleep on your side.

IMPORTANT FOODS TO FOCUS ON EATING IN MONTH 8 OF PREGNANCY:

Month 9 Pregnancy Diet

BABY’S DEVELOPMENT:

Baby is almost ready to come out. At birth, they are usually more than 51cm (20.5 inches) long from head to toe and weight around 3.4kg (7.5lb).

YOUR PHYSICAL SYMPTOMS:

Swollen hands and feet are common in your final month. To reduce this, avoid excess salt intake and increase your water consumption. Try some gentle exercise such as walking or swimming to help promote the movement of fluid.

IMPORTANT FOODS TO EAT IN MONTH 9 OF PREGNANCY:

• Garlic: “high” garlic intake during the final month of pregnancy has been correlated with a significantly reduced risk of preterm labour. This is thought to be related to the antimicrobial properties of garlic, which help to reduce infections of the urinary and genital tract, which can increase premature delivery. The best part? “High” intake of garlic in this study equated to 1 single garlic clove per week – pretty manageable!

• Dates: consumption of 6 dates daily for the final 4 weeks before the estimated due date was found to dramatically increase the chances of spontaneous labour (i. e. reduce the need to be induced), encourage greater cervical dilation, faster first stage of labour and decreased need for medical and pharmaceutical intervention. Another more recent study confirmed the results of the earlier study and concluded that “dates consumption in late pregnancy is a safe supplement to be considered as it reduced the need for labour intervention without any adverse effect on the mother and child”. Try snacking on fresh dates throughout the day or use in cooking as a delicious natural sweetener

• Raisins: an intake of around 2 handfuls of dried raisins per week has been correlated with a reduction in chances of premature labour, demonstrating a similar effect to garlic Try snacking on raisins as well, or add to salads or rice dishes for a sweet flavour burst

Eating well throughout your pregnancy can have huge and lasting effects on your baby’s health and development, as well as your experience of pregnancy and birth. With so little reliable  information around about how to eat well in pregnancy, I was inspired to create this guide to help you give your baby the best start in life, based on the facts.

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Tamika Woods | Nutritionist

For a decade, Tamika battled chronic acne, irregular cycles, mood swings, hair loss, painful periods, severe digestive issues and Polycystic Ovary Syndrome (PCOS). You name it - she's been there!

Tam was finally able to clear her skin, regulate her cycle, be free of period pain and fall pregnant naturally with her daughter in 2020. It took Tam 10 years and tens of thousands of dollars in tertiary education to get the answers she needed to get better. She didn’t want other women to suffer as long as she did which is why she has dedicated her life to helping women in the same position as she was.

Tam helps women interpret what their bodies are trying to communicate through frustrating symptoms, and then develop a step-by-step roadmap to find balance again. She's here to help you get on track!

Tamika Woods holds a Bachelor of Health Science degree (Nutritional Medicine) as well as a Bachelor of Education, graduating with Honours in both. She is a certified Fertility Awareness Method (FAM) Educator and a certified member of the Australian Natural Therapists Association (ANTA).

Tamika WoodsJuly 15, 202018 Comments

7 Day Pregnancy Diet Meal Plan for First Trimester (PDF & Menu)

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Eating well isn’t likely to be a high priority during your first trimester, between the heartburn, morning sickness and food cravings.

However, eating a healthy diet with sufficient nutrients and energy can ensure you keep your body strong and nurture a healthy baby.

This article will cover everything you need to know about following a diet for your first trimester and give you a sample 7 day plan to follow that contains daily meals and a shopping list.

You can jump straight into the 7 day pdf of the plan here.

View 7 Day First Trimester Diet Plan PDF

Folic acid (also known as vitamin B9 or folate) is the most important nutrient to consume as it prevents birth defects such as spina bifida. 

Most people are advised to take 400 micrograms of folic acid each day. Although it can be found in various foods, it is often not in sufficient quantities and should be taken as a tablet.

This includes before you’re pregnant and until you’re 12 weeks pregnant.

Folic acid is found in high quantities in the following foods:

• Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli)
• Beans
• Peanuts
• Sunflower seeds
• Fresh fruits
• Whole grains
• Liver
• Seafood
• Eggs
• Fortified foods 

Many studies show that eating sufficient amounts of protein is important for muscle development for you and your baby. The University of California San Francisco recommends at least 60g of protein during pregnancy.

High protein foods include:

• Lean meats
• Fish
• Legumes and beans
• Nuts and seeds
• Dairy

Calcium can’t be made by the body and must come from food or supplements. The baby uses calcium from your own stores, meaning that too little calcium can cause brittle bones (osteoporosis) later.

It is generally recommended to consume 1,000+ mg of calcium per day. This is easily achievable with a balanced diet that includes high calcium foods. These include:

• Dairy (milk, yogurt, cheese)
• Leafy green vegetables (collard greens, kale, spinach)
• Beans and lentils
• Almonds
• Figs
• Tofu

A lack of iron in your diet can cause iron deficiency anemia during pregnancy. This will make you tired and weak.

According to Mayo Clinic, you are at a higher risk of iron deficiency anemia if you:

• Have two closely spaced pregnancies
• Are pregnant with more than one baby
• Are vomiting frequently due to morning sickness
• Don’t consume enough iron-rich foods
• Have a heavy pre-pregnancy menstrual flow
• Have a history of anemia before your pregnancy

It is recommended to consume at least 27 mg of iron per day. Foods high in iron include:

• Red meat (beef, lamb, pork)
• Spinach
• Legumes
• Poultry
• Fish
• Iron-fortified breakfast cereals

Vitamin C is important when it comes to protecting cell health. Vitamin C is abundant in various fruits and vegetables, therefore, a balanced diet should provide all the necessary vitamin C you need.

Foods high in vitamin C include:

• citrus fruit, such as oranges and orange juice.
• peppers.
• broccoli
• brussels sprouts
• potatoes
• strawberries
• blackcurrants

Vitamin D is important as it regulates calcium and phosphate in the body, which is important in the development of bones, teeth and muscles.

You need at least 10 mg of vitamin D per day. You can get vitamin D by exposure to sunlight but during the darker, winter months, you may need a supplement.

Vitamin D can also be found in foods like:

• Fatty fish (tuna, mackerel, salmon, sardines)
• Eggs
• Red meat

However, it is difficult to get sufficient vitamin D from food alone.

Omega-3 fatty acids are a particularly important polyunsaturated fat to consume. They have a range of health benefits, including:

• Reduced inflammation (1).
• Reduced triglycerides (2)
• Reduced blood pressure (3, 4)
• Reduced age-related mental decline (5, 6)

It is found most abundantly in fatty fish. Fatty fish includes:

• Salmon
• Tuna
• Mackerel
• Sardines
• Trout

• Fruits. apples, pears, berries, citrus fruits like oranges
• Vegetables. All kinds of vegetables are great, but particularly cruciferous vegetables (e.g broccoli, cauliflower)
• Whole grains. E.g brown bread, quinoa, bulgur wheat. These are rich in fiber.
• Beans and legumes. E.g chickpeas, lentils, black beans. These are excellent plant-based proteins
• Lean meat. E.g fish, chicken, turkey.
• Low-fat dairy. E.g milk, eggs, yogurt. These contain less saturated fat than full-fat dairy, but be sure to check the labels for extra added sugars
• Nuts and seeds. E.g almonds, walnuts, pistachios, flaxseeds and chia seeds.
• Extra-virgin Olive oil. Choose extra-virgin varieties, which aren’t diluted with cheaper oils.
• Fatty fish. E.g salmon, mackerel, tuna, herring.

All of these foods are highly nutritious and make up a balanced diet that’s great during your first trimester

By all means, treat yourself occasionally – but don’t make a habit of eating these foods regularly:

• Junk foods: fast food and potato chips
• Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
• Fried foods: french fries, donuts, fried meats
• Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
• Processed meats: bacon, canned meat, salami, sausages
• Trans fats: vegetable oil and margarine

You’ll want to follow a diet that’s scientifically proven to be healthy, contains all the nutrients mentioned and is easy to follow during the bad days you have morning sickness and cravings 

Many experts recommend choosing a Mediterranean diet to follow both because of how healthy it is and how sustainable it is to follow over the long-term. US News ranked it as the number 1 diet.

Many credible organizations suggest following a Mediterranean diet for longevity and health. These include:

• Harvard Medical School
• Osteoarthritis Foundation Internal
• Mayo Clinic
• American Heart Association
• Arthritis Foundation

Many studies find very positive feedback from people following the Mediterranean diet across a number of different health markers. We’ve listed some studies alongside the health conditions below.

• Lower risk of cardiovascular events, coronary heart disease,  (7, 8)
• Lower risk of coronary heart disease (9, 10)
• Lower risk of developing type 2 diabetes (11)
• Lower risk of breast cancer (12)
• Lower risk of obesity (13)
• Better cognitive function (14)

The Mediterranean diet pyramid below gives a good visual indication of what foods to prioritize.

At the bottom are common staple foods that are to be consumed in large amounts and more frequently. Portion sizes and frequency decline as you go up the pyramid.

The pyramid intentionally does not specify recommended weights of foods or calories. It is only meant to provide an overall look at healthy food choices and their relative proportions.

It does this because good health has been attributed to variation within the overall dietary pattern. The more variety you get within the specified relative allowances per category – the better.

In the meal plan are recipes for breakfast, lunch and dinner.

Snacks are recommended between meal times. Some good snacks include:

• A handful of nuts or seeds
• A piece of fruit
• Carrots or baby carrots
• Berries or grapes

View 7 Day First Trimester Diet Plan PDF

Nutrition

• Calories – 236
• Protein – 14g
• Carbs – 32g
• Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

• 225g /⅞ cup Greek yogurt
• 2 bananas, sliced into chunks
• 15g / 2 tbsp walnuts, toasted and chopped

Instructions

1. Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Nutrition

• Calories – 302
• Protein – 20g
• Carbs – 54g
• Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

• 600g / 3 cups cannellini beans
• 70g / ⅜ cup cherry tomatoes, halved
• ½ red onion, thinly sliced
• ½ tbsp red wine vinegar
• small bunch basil, torn

Instructions

1. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Nutrition

• Calories – 577
• Protein – 27g
• Carbs – 46g
• Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 1 tbsp extra virgin olive oil
• ½ onion, finely chopped
• 1 garlic clove, finely chopped
• 250g / 9 oz lean beef mince
• 200g can / 1 cup chopped tomatoes
• 1 tbsp tomato purée
• 1 tsp ground cinnamon
• 200g can / 1 cup chickpeas
• 100g pack / ⅔ cup feta cheese, crumbled
• Mint (fresh preferable)
• Brown bread, to serve

Instructions

1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
3.  Sprinkle the feta and mint over the mince. Serve with toasted bread.

View 7 Day First Trimester Diet Plan PDF

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• ¼ tsp chilli flakes
• 1 tbsp chopped mint
• 120g / ⅝ cup tomatoes, chopped
• ½ watermelon, cut into chunks
• 50g / ⅔ cup feta cheese, crumbled

Instructions

1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Nutrition

• Calories – 310
• Protein – 11g
• Carbs – 39g
• Fat – 11g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 100g / ½ cup cherry tomatoes
• 1 cucumber
• 6 Kalamata olives
• 2 large wholemeal tortilla wraps
• 50g / ¼ cup feta cheese
• 2 tbsp hummus

Instructions

1. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
2. Heat the tortillas.
3. Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Nutrition

• Calories – 417
• Protein – 19g
• Carbs – 45g
• Fat – 17g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 2 red onions, chopped
• 1 red chilli, deseeded & chopped
• 1 garlic clove, sliced
• small bunch coriander, stalks and leaves chopped separately
• 800g can / 4 cups cherry tomatoes
• 4 eggs
• brown bread, to serve

Instructions

1. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

View 7 Day First Trimester Diet Plan PDF

Nutrition

• Calories – 235
• Protein – 13g
• Carbs – 38g
• Fat – 4g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 60g / ⅔ cup porridge oats
• 160g / ⅗ cup Greek yogurt
• 175g / ¾ blueberries
• 1 tsp honey

Instructions

1. Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
2. Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
3. Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

• 1 orange, plus zest and juice of 1
• 2 carrots, halved lengthways and sliced with a peeler
• 35g / 1 ½ cups rocket / arugula
• 1 avocado, stoned, peeled and sliced
• 1 tbsp olive oil

Instructions

1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Nutrition

• Calories – 479
• Protein – 43g
• Carbs – 27g
• Fat – 21g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 200g / 1 ⅓ cups baby new potatoes
• 1 sweetcorn cob
• 2 skinless salmon fillets
• 60g / ⅓ cup tomatoes
• 1 tbsp red wine vinegar
• 1 tbsp extra-virgin olive oil
• Bunch of spring onions/scallions, finely chopped
• 1 tbsp capers, finely chopped
• handful basil leaves

Instructions

1. Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
2. For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
3. Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

View 7 Day First Trimester Diet Plan PDF

Nutrition

• Calories – 240
• Protein – 11g
• Carbs – 22g
• Fat – 12g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 145g / ⅘ cup jar artichoke heart in oil
• ½ tbsp sundried tomato paste
• ½ tsp red wine vinegar
• 200g can / 1 cup cannellini beans, drained and rinsed
• 150g / ¾ cup tomatoes, quartered
• handful Kalamata black olives
• 2 spring onions, thinly sliced on the diagonal
• 100g / ⅔ cup feta cheese, crumbled

Instructions

1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Nutrition

• Calories – 238
• Protein – 11g
• Carbs – 34g
• Fat – 7g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 1 tsp cumin seeds
• pinch chilli flakes
• 1 tbsp olive oil
• 300g /2 cups carrots, washed and coarsely grated
• 70g / ⅓ cup split red lentils
• 500ml / 2 ¼ cups hot vegetable stock
• 60ml / ¼ cup milk
• Greek yogurt, to serve

Instructions

1. Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

View 7 Day First Trimester Diet Plan PDF

Nutrition

• Calories – 452
• Protein – 6g
• Carbs – 37g
• Fat – 25g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 400g / 2 cups tomatoes
• 1 garlic clove, crushed
• 1 tbsp capers, drained and rinsed
• 1 ripe avocado, stoned, peeled and chopped
• 1 small red onion, very thinly sliced
• 2 slices of brown bread
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• small handful basil leaves

Instructions

1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Nutrition

• Calories – 473
• Protein – 36g
• Carbs – 57g
• Fat – 25g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

• 100g / ⅗ cup quinoa
• ½ red chilli, deseeded and finely chopped
• 1 garlic clove, crushed
• 2 chicken breasts
• 1 tbsp extra-virgin olive oil
• 150g / ¾ cup tomatoes, roughly chopped
• handful pitted black kalamata olives
• ½ red onion, finely sliced
• 50g / ½ cup feta cheese, crumbled
• small bunch mint leaves, chopped
• juice and zest ½ lemon

Instructions

1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

View 7 Day First Trimester Diet Plan PDF

Nutrition

• Calories – 473
• Protein – 11g
• Carbs – 56g
• Fat – 25g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 100g / ⅗ cup quinoa
• 3 tbsp olive oil
• 1 garlic clove, finely chopped
• 2 carrots, cut into thin sticks
• 150g / 1 ⅔ leek, sliced
• 1 broccoli head, cut into small florets
• 50g / ¼ cup tomatoes
• 100ml / ¼ cup vegetable stock
• 1 tsp tomato purée
• juice ½ lemon

Instructions

1. Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
2. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Nutrition

• Calories – 314
• Protein – 19g
• Carbs – 33g
• Fat – 16g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

• 1 pepper, deseeded & quartered
• 1 aubergine, sliced lengthways
• 2 courgettes, sliced lengthways
• 2 tbsp olive oil
• For the mash
• 400g / 2 cups haricot beans, rinsed
• 1 garlic clove, crushed
• 100ml / ½ cup vegetable stock
• 1 tbsp chopped coriander

Instructions

1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

View 7 Day First Trimester Diet Plan PDF

Nutrition

• Calories – 408
• Protein – 15g
• Carbs – 63g
• Fat – 11g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• ½ medium onion, chopped
• 1 celery sticks, chopped
• 1 tsp ground cumin
• 300ml / 1 ¼ cups hot vegetable stock
• 200g can / 1 cup chopped tomatoes
• 200g can / 1 cup chickpeas, rinsed and drained
• 50g / ¼ cup frozen broad beans
• zest and juice ½ lemon
• coriander & bread to serve

Instructions

1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Nutrition

• Calories – 548
• Protein – 23g
• Carbs – 58g
• Fat – 20g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

• 8 raw baby beetroots, or 4 medium, scrubbed
• ½ tbsp sumac
• ½ tbsp ground cumin
• 400g can / 2 cups chickpeas, drained and rinsed
• 2 tbsp olive oil
• ½ tsp lemon zest
• ½ tsp lemon juice
• 200g / ½ cup Greek yogurt
• 1 tbsp harissa paste
• 1 tsp crushed red chilli flakes
• mint leaves, chopped, to serve

Instructions

1. Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.

View 7 Day First Trimester Diet Plan PDF

Pregnancy Diet for First Trimester Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

View 7 Day First Trimester Diet Plan PDF

Life After the Meal Plan

Find More Recipes On Our Site

Your journey doesn’t end after 7 days of healthy recipes for pregnancy. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns regarding your health please contact your medical practitioner before making changes.

Diet for pregnant women for weight loss

While expecting a baby, a woman experiences not only hormonal and physical changes in her body. It is important for her to rebuild some eating habits in favor of more correct ones. When carrying a fetus, the consumption of valuable vitamins and trace elements increases, so you need to replenish their reserves all the time. Let's talk about what a pregnant woman's diet can be and how to make nutrition complete.

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How to lose weight during pregnancy

Diet for pregnant women

If you follow the rules of nutrition during pregnancy, the diet will keep the weight normal and will not harm the baby. Here are the basic principles of the diet for expectant mothers and draw up an approximate menu. nine0003

Contents of the article

Diet during pregnancy must solve a large number of problems. First, you need to provide your body and the developing body of the child with all the necessary substances. Secondly, to minimize the symptoms of toxicosis, reduce the burden on the liver and stomach. And, thirdly, to avoid excessive weight gain in the expectant mother. We tell you what a safe diet for pregnant women consists of for weight loss.

Is it safe to lose weight during pregnancy? nine0026

Pregnant women are generally not advised to lose weight or follow a strict diet during pregnancy. But as part of a balanced diet, the expectant mother can safely lose a few pounds during the first trimester. The main thing is to stick to a healthy diet and avoid fatty and sugary foods. Only in this case, after giving birth, you will quickly return to your previous shape.

Diet for pregnant women - general recommendations

There is a diet for pregnant women for the 1st, 2nd and 3rd trimesters to reduce weight, but due to the competent construction of the diet, and not a complete rejection of food. We will talk about the nutritional features at each stage of fetal development. However, there are general rules that should be observed during the entire course of pregnancy. nine0003

• Eat 5-6 times a day in small portions.
• The last meal should be no later than 3 hours before bedtime.
• Avoid alcohol, fried, smoked, coffee and fast food.
• Consume a diet predominantly of fruits, nuts, vegetable broths, cereals, lean fish.
• Take vitamin complexes.

Pregnancy Diet - 1st Trimester

In the first trimester of pregnancy, the fetus is formed from the embryo, the brain and internal organs begin to develop. During this period, you need to approach the preparation of the diet most seriously. nine0003

The body of the future mother should receive enough protein and folic acid. And a diet for pregnant women should take into account such important points. These substances are rich in foods such as lean meat and eggs, legumes, lettuce, whole grain bread, cheese, cottage cheese, celery, cabbage, liver, apples.

Diet menu for the 1st trimester of pregnancy

Our great-grandmothers' favorite saying that it's time to eat for two should encourage you to eat better, better, not more. Adjust your diet so as not to harm yourself or your child. In the early stages, a diet for pregnant women is especially important, so be sure to consult a doctor. He will be able to suggest which products to add and which should be excluded. nine0003

Monday

• Breakfast: buckwheat with yogurt, apple juice with celery.
• Second breakfast: cottage cheese.
• Lunch: vegetable soup, wholemeal bread.
• Afternoon snack: peach.
• Dinner: salad with salmon and avocado.
• Late dinner: berry juice.

Tuesday

• Breakfast: cottage cheese with berries, tea.
• Second breakfast: dry biscuits, freshly squeezed juice.
• Lunch: pumpkin puree soup. nine0038
• Snack: apples.
• Dinner: steamed turkey meatball.
• Late dinner: yogurt.

Wednesday

• Breakfast: oatmeal with milk.
• Second breakfast: bread with butter.
• Lunch: fish soup.
• Snack: cottage cheese with low-fat sour cream.
• Dinner: liver, buckwheat.
• Late dinner: seaweed salad.

Thursday

• Breakfast: sugar-free granola with milk. nine0038
• Second breakfast: yogurt.
• Lunch: weak meat broth with egg.
• Snack: vegetable salad.
• Dinner: stewed cabbage, rice.
• Late dinner: fruit drink.

Friday

• Breakfast: bread with tomatoes and cream cheese.
• Second breakfast: pear.
• Lunch: pasta with meat hedgehog.
• Snack: almonds.
• Dinner: baked potatoes with herbs and butter.
• Before going to bed: herbal tea, fermented baked milk. nine0038

Saturday

• Breakfast: cottage cheese pancakes 5%, green tea.
• Second breakfast: prunes.
• Lunch: chicken soup, bread.
• Snack: cabbage and carrot salad.
• Dinner: cucumber and tomato salad.
• Late dinner: a glass of milk.

Sunday

• Breakfast: millet porridge, juice.
• Second breakfast: orange.
• Lunch: vegetable soup with tomatoes, peppers and Brussels sprouts. nine0038
• Snack: pear.
• Dinner: steamed fish cake and vegetables.
• Late dinner: kefir.
  

Diet for Pregnancy - 2nd Trimester

In the second trimester of pregnancy (from 13 to 28 weeks), pay attention to vitamin D and calcium (they are absorbed only in conjunction). Include dairy products, spinach, eggs, sea fish, cod liver, butter in your diet. Pregnant women may experience swelling, so the diet for every day should include a decrease in the amount of salt consumed. nine0003

Get into the habit of regular walks in the fresh air, even during the cold season. Consume potentially allergenic foods with caution: citrus fruits, red berries, nuts. In the second trimester, the load on the liver of a pregnant woman increases, so exclude fatty and fried foods.

Diet for pregnant women - 3rd trimester

During this period (from 28 weeks to the end of the 40th), the baby grows more actively than in the previous two. Mom puts on weight more noticeably, the body prepares for childbirth. The diet of a pregnant woman in the 3rd trimester involves a menu with a restriction of simple carbohydrates. This does not mean that the diet should be aimed at losing weight and losing weight. It's more about a balanced diet. nine0003

During pregnancy, strict restrictions should be avoided, and even more so, you should not starve yourself. Just like in the second trimester, watch your calcium intake. To exclude edema, fatigue and toxicosis, try to give up fatty meat.

Protein Diet for Pregnancy

Following the principles of this diet helps to return to its former shape almost immediately after childbirth. The protein diet for pregnant women is based on the main rule - the daily protein intake should be 120 grams. However, in addition to protein foods, a future mother can consume up to 400 grams of carbohydrates per day. nine0003

It is also important to consider what not to eat during pregnancy. Banned are chocolates, cakes, sugar, white bread and fast food. There are other basic rules:

• Distribute food throughout the day. The optimal number of meals is 5 times a day. Five meals a day includes three main meals and two light snacks.
• Keep breaks between meals at 3.5 hours.
• Drink enough water per day, but in small portions during the day, not at night. nine0038

Benefits of a protein diet for pregnant women

• You eat a varied diet and don't feel hungry because protein takes a long time to digest.
• You eat enough protein, which is an important micronutrient for the body.
• You don't completely eliminate carbohydrates. The diet includes fruits, vegetables and grains. The only thing you cut out of your life is fast-digesting carbohydrates like white bread and sweets. Simple carbohydrates just negatively affect the digestion of pregnant women and lead to constipation. As a rule, these are empty calories with no nutritional value. nine0038

The cons of a protein diet for pregnant women for weight loss

• The protein diet may not suit you, as it does not adjust much depending on the trimester. Before starting a diet, you should consult a doctor.
• As part of the diet for pregnant women, general recommendations are given for each day, which you adhere to, missing individual indicators.
• Some sources state that in the first trimester it is necessary to consume 60-90 grams of protein per day, and from the 5th month of pregnancy - increase the daily rate to 120 grams. To determine the optimal amount, contact your doctor.

It should be noted that in excess of protein can overload the body and lead to undesirable consequences. It provokes increased work of the kidneys, necessary for the removal of their decay products. Lack of fiber and an excess of proteins - let it lead to stomach problems in the form of bloating, heaviness, heartburn, and so on.

Daily protein diet menu for pregnant women - 1st trimester

• Breakfast: oatmeal and dried fruits (literally a few pieces) and rosehip broth.
• Snack: any fruit, medium-fat cottage cheese no more than 100 grams and 1 tablespoon of curdled milk.
• Lunch: chicken broth soup, steamed vegetables up to 200 grams and 1 piece of lean fish for a couple.
• Snack: natural yogurt (1 cup) and an apple.
• Dinner: Mixed vegetable omelette and a slice of whole grain bread.

Daily protein diet menu for pregnant women - 2nd trimester

• Breakfast: whole grain bread slice, hard boiled egg and green tea.
• Snack: 1 glass of fermented baked milk and a small banana.
• Lunch: broccoli soup, rice with chicken (200 grams), grated carrot salad with sour cream
• Snack: a handful of hazelnuts and 5 pieces of dried apricots.
• Dinner: fresh vegetable salad and a handful of cottage cheese.
• Snack: a glass of low-fat yogurt.

Daily protein diet menu for pregnant women - 3rd trimester

• Breakfast: rice milk porridge with dried fruits, raisins and fruit drink.
• Snack: diet syrniki with oatmeal and pear.
• Lunch: fresh cabbage soup and grilled fish with vegetable stew (medium portions).
• Snack: 1 cup yogurt, a slice of whole grain bread, an apple.
• Dinner: fresh vegetable salad and steamed turkey with 50 grams of buckwheat.
• Snack: low-fat kefir 1 cup.

Diet number 9 for pregnant women

Diet (table) number 9 for pregnant women with diabetes provides for fractional meals with a break between meals of 2.5 hours. This mode will avoid spikes in blood sugar. One serving should not exceed 150 g. It is based on the recommendations of the Soviet gastroenterologist Pevzner.

When following table number 9, it is necessary to limit the amount of carbohydrates to 200-300 g per day. Two meals should be rich in protein. The total caloric content of the diet should not exceed 2500 kcal. At its core, diet number 9for pregnant women with gestational diabetes is somewhat similar to the principle of nutrition, in which protein predominates. Gestational diabetes mellitus (GDM) manifests itself during the period of bearing a child and is limited by the duration of pregnancy, that is, sugar rises only in these months.

When following the Pregnancy Diet 9, sugar and simple carbohydrates should be excluded from the diet. Limit your intake of pasta, starchy vegetables and legumes, fried foods, fatty foods, smoked foods, and salt.

Diet table number 9in case of diabetes, pregnant women are obliged to exclude sugar and simple carbohydrates: even from 100 g of pasta, the glucose level can jump up to 8 units. Now the woman's body is under tremendous stress: hormones block insulin, and the pancreas must produce more of it than in any other state.

High blood sugar can affect both the mother's well-being and the baby's health. Diet table number 9 for gestational diabetes in pregnant women takes into account the preparation of a balanced menu that helps to cope with unpleasant symptoms. We recommend regular visits to the doctor during pregnancy so that he can track the dynamics of the baby's development and adjust therapeutic nutrition for diabetes. nine0003

It is not worth neglecting the doctor's recommendations, because diabetes during pregnancy can harm both the mother and the child. In rare cases, the disease can lead to miscarriage.

Diet table number 9 for GDM in pregnant women is also suitable for weight loss, because you control the amount of carbohydrates and reduce sugar in the diet. What do you need to know about the power plan? We share the basic principles of the 9th table.

Keep a food diary

To lose weight and improve your health, you need to control the percentage of carbohydrates and sugar in the diet. The easiest way to do this is with a diary. Write down every meal regularly so that the doctor can adjust the menu based on the results of the tests. If the sugar level jumps sharply, the specialist will know what is the reason. nine0003

Control carbohydrates

Diet table number 9 for pregnant women is a menu for every day with a minimum amount of carbohydrate foods. If they are present, they should be evenly distributed throughout the day. This way you avoid sudden spikes in blood sugar after eating. Doctors recommend reducing portions to small and medium and do not forget about healthy snacks.

Bet on foods with a low glycemic index

A diet for high sugar in a pregnant woman necessarily includes foods that do not cause large drops in blood glucose levels. Choose healthy, low-GI carbohydrate foods such as vegetables, beans, low-fat dairy, berries, and whole grain snacks. nine0003

Include lean proteins such as tofu, chicken, fish, and eggs, as well as healthy fats in your diet. The list includes nuts, avocados and olive oil.

Keep yourself away from foods that are low in nutrients. Sweets, sugary drinks, ice cream and fast food - these foods are prohibited for diabetics. And no compromises, because you need to think not about momentary pleasures, but about the health of both of you.

In order for the diet table No. 9 for pregnant women to be suitable for weight loss (under the supervision of a doctor), you need to follow other important rules:

• Control your daily calories. It is calculated from the individual characteristics of the body (35 kcal per 1 kilogram of mother's weight), but does not exceed 2000 calories per day. Half of the diet is healthy carbohydrate meals, 20% is protein foods, and the rest is unsaturated fats.
• Do not exceed the allowed daily allowance of salt - 12 grams.
• Drink the required amount of water, at least 2 liters.
• Eat small meals up to 6-7 times a day. Try to maintain a pause between meals at 2 hours. nine0038
• Replace sugar with sweeteners.
• Steam or simmer food. Fried foods are completely excluded. Meat and vegetables can be baked.
• Smoked and fried foods are prohibited.
• Priority is given to foods high in fiber.

If you are on a diet for pregnant women with diabetes and are overweight, be sure to keep an eye on the increase. Get on the scale every week and periodically take urine and blood tests. Of course, don't forget your home blood glucose meter. People with diabetes should definitely have a device in their first aid kit. nine0003

Diet 9 table for pregnant women - menu

Monday

• Breakfast: vegetable salad, porridge, boiled egg.
• Second breakfast: kissel.
• Lunch: liver with puree, chicken broth, juice.
• Afternoon snack: peach.
• Dinner: chicken breast, cabbage salad with carrots.
• Late dinner: curdled milk.

Tuesday

• Breakfast: cottage cheese, oatmeal, vegetable juice. nine0038
• Second breakfast: kefir.
• Lunch: boiled salmon, buckwheat, lean cabbage soup.
• Snack: apple.
• Dinner: boiled egg, vinaigrette.
• Late supper: fermented baked milk.

Wednesday

• Breakfast: chicory drink, yogurt, barley porridge.
• Second breakfast: milk.
• Lunch: baked turkey, vegetarian borscht, fruit.
• Snack: orange.
• Dinner: steamed fish cake, vegetables. nine0038
• Late dinner: kefir.

Thursday

• Breakfast: millet porridge, cottage cheese, tea.
• Second breakfast: kefir.
• Lunch: boiled chicken, soup, compote.
• Snack: jelly.
• Dinner: cabbage rolls, boiled meat.
• Late dinner: curdled milk.

Friday

• Breakfast: boiled egg, vegetable salad.
• Second breakfast: vegetable juice.
• Lunch: boiled veal, stewed cabbage, soup. nine0038
• Snack: pear.
• Dinner: boiled fish, vegetable casserole.
• Late dinner: yogurt.

Saturday

• Breakfast: buckwheat porridge with yogurt.
• Second breakfast: kissel.
• Lunch: stewed rabbit, baked potatoes, fish soup.
• Snack: kefir.
• Dinner: barley, boiled fish.
• Late dinner: apple.

Sunday

• Breakfast: buckwheat, boiled egg. nine0038
• Second breakfast: an apple.
• Lunch: rice, steamed beef cutlets, mushroom soup.
• Afternoon snack: fermented baked milk.
• Dinner: mashed potatoes with fish, vegetables.
• Late dinner: curdled milk.

Consult your doctor regularly, do not hesitate to ask questions about pregnancy - there can be no trifles in such a topic. Try to follow a healthy lifestyle. Eliminate harmful foods from the diet and add healthy foods to the menu based on the recommendations of experts. nine0003

Pregnancy Diet for Weight Loss - Nutritionist's Tips: Video

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Nutrition during Pregnancy in the First, Second, Third Trimester

Important Nutrition Rules for Pregnant Women

It's great if the expectant mother began to think about her diet in advance and mastered the basics of a healthy diet for those planning a pregnancy. In this case, it will not be difficult for her to establish a regimen, being in an interesting position. She already knows that the proper nutrition of a pregnant woman should not be monotonous; dishes from various foodstuffs must be included in the menu: meat, fish, cereals, vegetables, fruits, etc. nine0003

Eat often and in small portions.

In an interesting position, a woman's appetite noticeably improves, especially in the second trimester, or when toxicosis passes. At this time, the expectant mother needs to be more careful and prudent. The nutrition of a pregnant woman in the early stages should be dosed so as not to get better and, at the same time, be able to provide the baby with useful substances.

Eliminate or limit harmful foods.

It is quite logical that a healthy diet for pregnant women excludes the frequent use of harmful products: fast food, salty and smoked products, sweets and starchy foods. It is important to remember that in most cases, their excessive consumption can adversely affect the child and in order not to harm the baby, you should eat them in moderation. nine0003

Never skip breakfast.

In the first trimester, the expectant mother may suffer from nausea and vomiting - signs of early toxicosis, due to which women often skip meals in the morning. Doctors insist that at least a small snack is necessary for breakfast. You can choose something that will not cause nausea, for example, some kind of fruit or lean product.

Prepare food in a gentle way.

Dietitians who advise on healthy eating recommend methods such as baking, sautéing, boiling or steaming. At the same time, the dishes retain a maximum of vitamins for mom and baby. nine0003

Drink plenty of fluids and do not eat dry food.

This is the golden rule of healthy nutrition for pregnant and lactating mothers. Drinking at least one and a half to two liters of water a day helps to remove toxins and improve bowel movements.

What foods should pregnant women eat in the first trimester?

The diet of the future mother in the first trimester should be healthy and balanced. Eat plenty of vegetables and fruits - they are rich in vitamins and fiber. Do not forget about carbohydrate food - it satisfies the increased needs of the female body for energy. Do not give up meat and dairy products that supply proteins - the building blocks for a growing fetus. Have fish days from time to time to ensure you get enough essential omega acids. nine0003

What should not be eaten during early pregnancy?

At the beginning of pregnancy, the fetus is most vulnerable, so it is advisable for the expectant mother to eat only high-quality and fresh food. Especially dangerous in the early stages are raw foods and dishes that have undergone insufficient heat treatment, such as unpasteurized milk, blue cheeses, soft-boiled eggs, sushi, meat "with blood", etc. They can lead to bacterial infections that are dangerous for a healthy pregnancy.

Pregnant nutrition in trimesters

Most women planning to conceive begin to monitor their diet before pregnancy. But even if the expectant mother has not thought about it before, it is never too late to start eating healthy foods. So, how to eat during pregnancy?

In the 1st trimester, nutritionists recommend a gradual transition to a healthy diet. Changing your diet too quickly will not help. Nutrition in the early stages of pregnancy should be varied. In the 1st trimester, products containing beneficial trace elements should be smoothly introduced. The most important thing is to keep the future mother in a good mood and well-being. nine0003

In the 2nd trimester there is a rapid development of the fetus. During this period, it is necessary to include in the diet foods that contribute to the further growth of the baby. There is a development of the brain, respiratory organs, the laying of teeth occurs and the skeletal system is strengthened. Mom needs to eat foods containing calcium and vitamin D.

In the 3rd trimester, you need to pay as much attention as possible to the calorie content of food. During this period, there is a high probability of rapid weight gain, which can complicate the last weeks of pregnancy and the birth process. With edema, which often occurs in the 3rd trimester, you should consult a specialist and follow a special diet. nine0003

Period of pregnancy

I trimester

II trimester

III trimester

Macro- and micronutrient requirements

iodine, magnesium, phosphorus, proteins, fats, potassium, iron.

Vegetable fats, vitamins E and D, ascorbic acid, retinol, calcium.

Recommended Food List

Lean meat, eggs, lean cheese and cottage cheese, liver, legumes, wholemeal bread, seaweed, fresh juice, fruits and vegetables, grains, sea fish. nine0003

Bran bread, dairy products, spinach, sea fish liver, lean meat, cereals, vegetables and fruits, herbs.

Sea fish, fruits and vegetables, nuts, vegetable soups, cereals, dairy products.

List of not recommended products

Fast food, chips, canned food, carbonated drinks, coffee, alcohol.

Canned food, sweets, mushrooms, coffee, alcoholic beverages, fast food, smoked and spicy foods. nine0003

Salty, fried, spicy dishes; alcoholic and carbonated drinks, strong coffee, fatty foods.

As can be seen from the table, in the first and third trimester the list of not recommended and allowed products is approximately the same. The most important thing is to make the weekly menu varied and balanced, which will help the baby develop properly.

Expectant mother's nutrition by weeks of child development

Changes are constantly taking place in the expectant mother's body, the fetus grows and develops, which means that the need for substances and microelements varies depending on the duration of pregnancy. The nutrition of a pregnant woman by week should remain healthy and varied. However, certain foods must be added to the diet. nine0003

• 1-4 weeks: fermented milk products (especially cottage cheese), green vegetables, eggs, broccoli, spinach, oatmeal, turkey;
• 5-10 weeks: dairy products, sauerkraut, dried fruits, lean beef, fruits, fruit drinks;
• 11-16 weeks: milk and dairy products (cottage cheese, kefir, cheeses), low-fat fish and meat, fruits and vegetables;
• 17-24 weeks: cabbage, bell peppers, carrots, lean poultry, rabbit, fish, eggs, berries, greens;
• Weeks 25-28: cereals (oatmeal, buckwheat), low-fat broth soups, stewed vegetables, baked or boiled meat. nine0038
• 29-34 weeks: red fish, nuts, eggs, dairy products.
• 35-40 weeks: fresh fruits, stewed vegetables, salads, meat in small quantities.

Experts note that the nutrition of a pregnant woman should be balanced. It should contain sources of protein, fats, vitamins and minerals. The closer the timing of childbirth, the more “easy” the diet of the expectant mother should be.

Pregnancy Nutrition Pyramid

Experts recommend that their patients use the Pregnancy Nutrition Pyramid. Doctors rightly believe that this graphic image, like a table, summarizes all the necessary information. It shows what to eat during pregnancy and what should not be consumed in any case. For ease of reference, healthy foods are listed in descending order of benefit (from bottom to top). nine0003

• cereals;
• vegetables and fruits;
• dairy and meat products;
• animal fats, sweets.

The last floor - animal fats and sweets - these are the products that should be as little as possible in the diet of a pregnant and lactating woman.

So, we have looked at how to eat properly during pregnancy: what foods are best to eat and what kind of food intake should be followed by the expectant mother. Pregnancy is a time when you have a great opportunity to take care of yourself and your unborn child. A woman in an "interesting position" should remember that nutrition plays an important role in the development of the fetus. In addition, the daily diet affects the well-being and mood of the mother herself. nine0003

What should be avoided during pregnancy?

By and large, no products from the assortment of an ordinary supermarket, if they have not deteriorated and are cooked correctly, can harm the baby - only the figure of the expectant mother. Products that are really harmful to the fetus enter the table in completely different ways: these are large predatory sea fish (may contain a significant amount of mercury), game (there may be particles of lead from the shot), products purchased "on the highway", "from grandmother", etc.

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