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First trimester pregnancy diet plan


Pregnancy Diet Guide & Meal Plan | Nourished Natural Health

To learn more about how to eat during pregnancy to balance your hormones, check out my Hormone Harmony Academy program when you come along to my free Heal Your Cycle webinar.

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

 

Why Should I Eat Well During Pregnancy?

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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What Should I Eat During Pregnancy?

GENERAL GUIDELINES FOR EATING THROUGHOUT ENTIRE PREGNANCY

 

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.

Do I Need To Take Supplements When I’m Pregnant?

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. 

How Should I Eat In Each Month of Pregnancy?

Month By Month Pregnancy Diet Chart

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.

How Should I Eat In Each Month of Pregnancy?

Month By Month Pregnancy Diet Chart

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.

Happy baby growing!

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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).

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What to Eat When You're Pregnant: First Trimester

Welcome to the first trimester of pregnancy, complete with morning sickness, exhaustion, breast pain and all the carbs. Before you even see a positive test, your body is already changing. And, even though it's an exciting time for most expecting moms, the physical symptoms can be a real drag. We break down what is actually going on in your body during those first 13 weeks, which nutrients to load up on, and what to do if you feel sick from sunup to sundown.

What's Going On in Your Body

Before you even get pregnant, you can (and should) prepare your body to grow a healthy baby. Folic acid is the most important nutrient to have on your radar even before conception. "Folic acid is an important vitamin that helps prevent neural tube defects. Women need to take at least 400 mcg of folic acid daily starting at least one month prior to conception and throughout the duration of the pregnancy. Most prenatal vitamins include 400-800 mcg of folic acid, but always look at the label when choosing a vitamin or supplement to be certain," said Sara Tingle, N.P.-C, a family nurse practitioner in Athens, Georgia.

Folic acid can be obtained through a variety of foods, such as beans, lentils, fortified cereals and dark leafy greens, but you should still take a prenatal vitamin to make sure you're getting adequate amounts.

Once you see that plus sign, you are already about four weeks pregnant, since pregnancy dating is counted from the first day of your last period. The first trimester includes the first 13 weeks. "Physically, the body is experiencing a surge in pregnancy hormones, specifically estrogen and progesterone, which can cause feelings of nausea and morning sickness," said Crystal Karges, M.S., R.D.N., a San Diego-based private practice dietitian and lactation consultant. Human chorionic gonadotropin (HCG) is also on the rise. This hormone is the one detected on your at-home pregnancy test, and some believe it is responsible for nausea and frequent urination.

Progesterone slows down muscle movement in the body, which can lead to constipation for some women. You may also experience light bleeding as the embryo implants in the uterus, but it is nothing to worry about unless bleeding is severe, in which case you should contact your doctor. Also, expect very sore breasts. Your body is already ramping up for milk production.

There is a lot going on during these first 13 weeks. In fact, by the end of the first trimester, your baby will weigh one ounce and have arms and legs. Fingernails, toenails and reproductive organs will also start to form. It's no wonder you are tired.

Important Nutrients

Peanut Butter & Jelly Smoothie

Folic acid: Found in beans, citrus fruits, green leafy vegetables and your prenatal vitamin.

Calcium: Found in dairy (milk, yogurt and cheese) and dark leafy greens.

Iron: Found in meat, poultry, seafood, beans and greens.

Choline: Found in red meat and eggs.

Vitamin B12: Found in meat, poultry, seafood, as well as fortified breads and cereals.

Omega-3 fatty acids: Found in fatty fish, chia seeds, flax seeds and fortifed foods.

Pregnant or not, food is your fuel, and that fuel is extremely important as you grow a human being inside of you. The baby eats what you eat, and the baby needs vitamins and minerals to support growth of its tiny brain and bones. Specifically, "Nutrients needed during the first trimester to support a healthy pregnancy include calcium (about 1,200 mg/day), folate (600-800 mcg/day), and iron (27 mg/day)," said Karges. "These increased nutrient needs can typically be met by eating a diet that offers a wide variety of healthy foods and supplementing with a prenatal vitamin."

"Because your baby's nervous system is starting to develop, it is also important to get adequate amounts of choline, B12 and omega-3 fatty acids," said Ingrid Anderson, R.D.N., founder of Results Dietetics. "Sources of these nutrients include eggs, salmon and walnuts."

Although your body is hard at work, you do not need any extra calories until the second trimester. However, it is normal to gain 3 to 5 pounds in the first trimester due to increased blood and fluid volume.

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When You Can't Stomach Vegetables

Easy Smoothie Bowl

Morning sickness is common for many women during the first trimester. News flash: it doesn't just happen in the morning. You can feel nauseous at any time of day, and anything can trigger it. Food aversions are also common and can be related to nausea. "Helpful tips for managing nausea include avoiding an empty stomach, eating a smaller amount of food more frequently, eating lower-fat foods, and drinking plenty of fluids," said Lindsey Janeiro, R.D.N., C.L.C., dietitian and owner of Nutrition to Fit. "Eating foods that are easier for the body to digest can also help with nausea, such as rice, applesauce, fresh fruit, multigrain crackers/bread, clear-based broths and soups, potatoes, yogurt and dry, bland multigrain cereals," said Karges. Also: "Vitamin B6 has been shown to ease nausea," according to Anderson. But check with your doctor before adding any supplements.

Many women can't stand the thought of a fruit or vegetable and just want comfort food during the first trimester. If this sounds like you, "try incorporating some health into the foods you are craving," said Anderson. "For example: if you are craving french fries, try cutting sweet potatoes into sticks, drizzling oil and sprinkling salt on them and baking them in the oven until they are crispy. Or if ice cream is more your thing, try blending a frozen banana with a small amount of milk to create an ice-cream-like texture and taste." Your diet doesn't have to be perfect during pregnancy. When you are feeling good, seize the opportunity to eat your fruits and vegetables. When you aren't feeling so great, reach for the comfort food.

Overall, "it's important to eat foods that you can tolerate and that feel good in your body," Karges said. Do the best you can. "Sometimes that means having a salad with that pizza you're craving, and sometimes that means simply eating whatever you can keep down," said Janeiro. If nausea or food aversions persist for a long time and you feel your baby is not getting adequate nutrients, be sure to talk to your doctor.

Foods That Help with Nausea:

• Cold foods: yogurt, smoothies, frozen fruit

• Ginger

• Peppermint

• Lemon

• Bland foods

Exercise During the First Trimester

Woman hiking

Rumor has it that you should cut back on exercise during pregnancy, but this is not true. You can continue anything you were doing before, as long as you listen to your body and stop if you start to feel light-headed, dizzy or shaky. In fact, exercise is beneficial for mama and baby. The American College of Obstetricians and Gynecologists recommends that pregnant women exercise 20 to 30 minutes every day with a mix of cardio and strength. Exercising during pregnancy can prevent excessive weight gain, reduce risk of gestational diabetes, decrease likelihood of a C-section and improve postpartum recovery time. Take advantage of the times you are feeling good and get moving, but don't stress if you can't work out every day. Rest is equally important.

Exercises To Try:

• Walking

• Swimming

• Strength training

• Stationary biking

• Yoga

• Pilates

Watch: How to Make a Healthy Smoothie Bowl

Nutrition of a pregnant woman

So, your plans and decisions to give birth to a child have come true - you are pregnant! But this news causes you a double feeling: - on the one hand, a feeling of joy, and on the other hand, a feeling of certain fear and even fear of unknown trials for your life and the fate of the unborn baby. What will he be like? - healthy, beautiful, happy?...

And this largely depends on the woman herself, on what lifestyle she will lead during pregnancy and, most importantly, how she will eat. nine0003

Nutrition of a woman in different periods of pregnancy

The main thing in the menu of a future mother is variety. She should consume foods from all food groups: meat, fish, vegetables and fruits, dairy products, bread and cereals.

A woman's nutrition during pregnancy can be roughly divided into three periods (trimesters).

If before pregnancy a woman ate normally, felt comfortable, did not experience allergies to any products, then it is not worth changing her diet at an early stage of the first trimester of pregnancy. nine0003

During this period, all organs and systems in the child's body are formed, tissues are formed. The body needs complete proteins and vitamins: lean meat (rabbit, chicken, turkey), fish and seafood, dairy products. Be sure to eat rice, fresh or frozen vegetables, seasonal fruits. In the first trimester, many expectant mothers are still working. No matter how difficult it is to control your diet in the workplace, you need to do it - find time for a full breakfast and lunch. nine0003

In the first trimester of pregnancy, there is an active restructuring of the body and adaptation to a new state. During this period, it is recommended to switch to a low-calorie diet, which includes more fruits, juices, decoctions of dried fruits, including rose hips. At the very beginning of pregnancy, especially if toxicosis torments, more frequent, but less plentiful meals are recommended.

Always keep a hematogen, a bag of nuts or dried fruit in your pocket to have a snack on the street. If your condition does not allow you to eat regular food, you should pay attention to baby food. Baby products literally save expectant mothers suffering from severe toxicosis. These are boxed cereals, children's curds, cookies and fruit purees. nine0003

In the first trimester, special attention must be paid to the quality of products. Gradually abandon sauces, semi-finished products and canned food containing harmful chemical additives. Do not forget that the placenta freely accumulates and passes chemistry. The importance of products containing folic acid is great, without it intensive metabolism is impossible, its deficiency can cause developmental abnormalities. Folic acid is found in greens, nuts, white cabbage and broccoli, beets, legumes, and eggs. nine0003

According to nutritionists, the diet of pregnant women should be 300 kcal / day higher than that of non-pregnant women, but in the first trimester there is no need to increase the energy value of the diet at all; in the second trimester, an additional 340 kcal / day is required; in the third trimester - 452 kcal / day. Pregnant women generally get enough calories, and more than 80% of women achieve and even exceed the required weight gain. These extra calories benefit the fetus. An underweight woman should gain 16–20 kg during her entire pregnancy, an overweight woman about 7 kg, and a normal body weight of 11–12 kg. nine0003

In the second trimester there are active jumps in the height and weight of the baby and uterus, so the caloric content of the diet needs to be increased. It is desirable to eat more and better. At this time, the need for trace elements increases: iron, magnesium, zinc, selenium, calcium, potassium. The child creates his own "reserve" of trace elements using the mother's resource, which means that the mother should have enough of them for two.

Very often in pregnant women in the second trimester hemoglobin drops, this is a normal physiological phenomenon, if it is not threatening to health. You can increase hemoglobin by eating red meat, chicken, fish, dried fruits, pomegranates, green vegetables and fresh herbs, buckwheat, citrus fruits (oranges, grapefruits, pomelo, lemons), rosehip and berry infusions. nine0003

In the second trimester, a pregnant woman should limit the intake of smoked and fried foods, as well as salt in her diet. In no case should you limit the liquid. Pure water is the best drink for a pregnant woman, and water should be consumed up to 2-2.5 liters per day. Water is a natural drink for the body, it does not cause complications and has no contraindications. Edema is caused not by water, but by salt, which we not only add in its pure form, but also consume with canned food, mayonnaise, cheese, and sausage. The absence of salt is not harmful, it is naturally found in many products: vegetables, bread, so the diet will not remain completely without it. Excess salt disrupts metabolism. nine0003

During this period, you can increase the calorie content of food. Childbirth must be approached physically strong. It is better to eat meat and fish in the morning, for breakfast and lunch, and for dinner, prepare dairy and vegetable dishes: cheesecakes, stewed vegetables, cottage cheese and vegetable casseroles. It is necessary to minimize the intake of canned food, smoked meats, pickles and marinades, hot spices and fatty foods. Frequent walks in the air, physical activity are recommended.

In the third trimester, it is necessary to reduce the calorie content of foods at the expense of confectionery and flour products, eat less fatty meat, as well as cheese and sour cream. nine0003

By the end of this period, many experts advise pregnant women to give up meat altogether in order to increase tissue elasticity and prevent ruptures.

During the entire period of pregnancy, special attention should be paid to the combination of products. If you combine foods wisely, you can ensure more efficient absorption of food. If the food is digested poorly, then this can lead to rotting and fermentation of products and the formation of substances harmful to the body of the mother and child. In addition, the fermentation process is accompanied by gas formation, which can lead to flatulence (bloating) and discomfort. This is especially harmful in the last stages of pregnancy. nine0003

Try not to take the first, second and third course at the same time; this overflows the stomach and presses on the fetus, the food is poorly digested and poorly absorbed. Eat little and often. It is not recommended to eat immediately before starting work, a long walk, before charging and immediately after it; it is advisable to rest for 10 minutes before eating.

Eat only when you are hungry, try not to snack on the go. Follow the diet, eat at about the same time. nine0003

Proper preparation of food will help to maximize the useful substances contained in the products. Do not overcook food, try not to reheat the same dish several times, it is better to set aside only the portion that will be used. Cook in the most gentle way: baking, steaming, stewing. Avoid frying, boiling in large amounts of water, with this method of processing products, many useful substances are lost. If possible, do not cook for several days at once. Do not use aluminum cookware when cooking. Remember that for a pregnant woman, it is not calories that are important, but the quality of food, its naturalness, primarily a “living cell” (whole cereals, raw vegetables and fruits, fresh meat and dairy products). nine0003

What can harm the pregnant woman and the fetus

Smoking and alcohol – quit smoking from the first days of pregnancy, if you have smoked before, avoid "passive" smoking, and do not consume alcoholic beverages in any doses.

Lack of vitamins and microelements in the body - their absence or deficiency can lead to irreparable consequences. So, for example, iodine deficiency can lead to mental retardation of a child, folic acid deficiency - to severe fetal deformities, calcium deficiency - to a violation of the formation of the child's skeleton, iron deficiency - to anemia and a delay in the physical and neuropsychic development of the child. It is necessary to consult a doctor, perhaps he will recommend switching to iodized salt, as well as supplementing your diet with a vitamin-mineral complex and folic acid. nine0003

Excess weight is the risk of having a large child, which means the risk of complications during childbirth and the child's tendency to become obese at an older age.

The use of food additives (sauces, seasonings such as vegeta, bouillon cubes), exotic fruits, semi-finished products, carbonated drinks - the risk of allergies and anomalies in a child, unfortunately, increases.

Recommended for pregnant women:

  • Do not eat hot dogs and other snacks containing meat that has not been heated on fire or boiled in boiling water. nine0058
  • Avoid soft cheeses. Hard cheeses are safe.
  • Do not eat raw frozen pies and meat pastes, seafood. Canned analogues are safe.
  • Do not consume raw vegetables, unpasteurized juices, liver, meat, poultry and eggs that have not been sufficiently cooked. These products may contain Salmonella taxins.
  • Limit sweets.
  • In no case do not resort to starvation and various diets. nine0058
  • Regularly monitor blood pressure and do not miss visits to the gynecologist.

Remember!

Your child's development and health depend on your diet and lifestyle during pregnancy!

Nutrition in the 1st trimester of pregnancy

In the first trimester of pregnancy, the fetus is actively developing, so it needs a lot of vitamins and nutrients. This must be taken into account when compiling a menu for a woman during this period. We will talk about what else to take into account and what should be the menu in the first trimester in this article. nine0003

Meals for pregnant women: things to remember

You can often hear something like “you need to eat for two” addressed to a pregnant woman. However, this statement is not entirely true, because for development and formation, the child needs not so much calories as vitamins and microelements. It is because of their lack at the very beginning of pregnancy that pathologies can occur in the development of the fetus. As for calories, they should be distributed approximately as follows: 100-120 g of protein, up to 350 g of carbohydrates and only 75 g of fat. The total daily calorie intake should be within 2700 Kcal. nine0003

The second point is toxicosis, which accompanies the first stage of pregnancy in many women. Fortunately, by choosing the right foods and preparing them, you can keep discomfort to a minimum. To avoid unnecessary stress on the gastrointestinal tract and alleviate the symptoms of toxicosis, it is better to limit the use of fried, spicy and salt, not to mention coffee and alcohol. It is permissible for a pregnant woman to consume no more than 5-6 g of salt per day per day.

The third point is the power frequency. In the first trimester, it is better to eat in small portions, but often - 5-6 times a day. At the same time, one should not neglect a full breakfast, because its absence can provoke fainting and weakness. The last meal should be no later than 2-3 hours before bedtime. nine0003

What should be in the diet?

In short, products that will provide the developing fetus with essential vitamins and microelements. So, literally from the moment of fertilization, folic acid is necessary for the proper development of the fetus. Therefore, you need to eat foods with a high content of iron, such as liver, eggs, bananas, Brussels sprouts, spinach, etc.

To avoid anemia in the mother and fetus, foods high in iron are needed. These are red meat, liver, nuts and pastries made from coarse flour. nine0003

Foods containing magnesium can help to avoid complications and problems with low weight in a baby. It must be taken daily in an amount of at least 300 mg. Avoid coffee and foods containing artificial sweeteners to avoid magnesium deficiency.

For the proper development of the skeletal system, the fetus needs calcium. During the day, the mother needs to receive about 1200 mg of calcium. They are rich in sea fish, eggs and dairy products. And for calcium to be absorbed, it must be taken along with vitamin D.

Among other things, the expectant mother should eat foods rich in Omega-3 complex.

It is possible to minimize problems and errors in nutrition if you think through everything in advance. It is optimal to make a menu for a week, taking into account the necessary calories and trace elements and buy food in advance (except perishable ones). During the period of toxicosis, it is better to prepare a morning snack in the evening so as not to skip breakfast due to poor health.

And you can get professional advice from a specialist in nutrition during pregnancy in our medical center.

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