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Healthy diets while pregnant


Eat Healthy During Pregnancy: Quick tips - MyHealthfinder

Pregnancy

When you are pregnant, you need more of certain nutrients like protein, iron, folic acid, and iodine. It’s also important to get enough calcium.

Making smart food choices can help you have a healthy pregnancy and a healthy baby. Here are some ideas to help you eat healthy during pregnancy.

Follow a healthy eating pattern.

Eating healthy means following a healthy eating pattern that includes a variety of nutritious foods and drinks.

  • Eat a variety of vegetables, fruits, whole grains, fat-free or low-fat dairy products, and protein foods.
  • Choose foods and drinks with less added sugars, saturated fats, and sodium (salt).
  • Limit refined grains and starches, which are in foods like cookies, white bread, and some snack foods.
  • If you are feeling sick, try eating a piece of whole-grain toast or whole-grain crackers.

Learn more about eating healthy.

Get the right amount of calories for you.

Being pregnant doesn't mean you need to eat twice as much food.

  • First trimester (first 12 weeks) – Most women don’t need any extra calories.
  • Second trimester (13 to 26 weeks) – Most women need about 340 extra calories a day.
  • Last trimester (after 26 weeks) – Most women need about 450 extra calories a day.

Ask your doctor or midwife how many calories you need during pregnancy.

Create a personalized Daily Food Plan.

Make healthy snack choices.
Examples of healthy snacks include:

  • Low-fat or fat-free yogurt with fruit (look for options with no added sugar)
  • Whole-grain crackers with fat-free or low-fat cheese
  • Carrots with hummus

Take a prenatal vitamin with folic acid, iron, and iodine every day.

  • Folic acid helps prevent some birth defects of the brain and spine.
  • Iron and iodine help keep you and your baby healthy.

Talk with your doctor or nurse about a prenatal vitamin that’s right for you.

Eat 8 to 12 ounces of seafood each week.

Fish and shellfish have healthy fats that are good for you and your baby. But some fish is high in mercury, a metal that can hurt your baby’s development. It’s a good idea to eat seafood that is high in healthy fats but lower in mercury.

Best choices

These choices are lower in mercury, so you can eat 8 to 12 ounces a week.

  • Canned light tuna
  • Catfish
  • Cod
  • Herring
  • Oysters
  • Salmon
  • Shad
  • Shrimp
  • Tilapia
  • Trout

Good choices

You can eat 4 ounces of these fish a week if you don’t eat any other seafood that week.

  • Canned or fresh white (albacore) tuna
  • Chilean sea bass or striped bass
  • Grouper
  • Halibut
  • Mahi-mahi
  • Snapper
  • Yellowfin tuna

Fish to avoid

Don’t eat bigeye tuna, king mackerel, marlin, orange roughy, shark, swordfish, or tilefish. They are high in mercury.

Learn more about choosing fish that is healthy and safe to eat [PDF - 308 KB].

Don’t eat certain foods.

These foods may have bacteria in them that can hurt your baby. Stay away from:

  • Raw (uncooked) or rare (undercooked) fish or shellfish, like sushi or raw oysters
  • Soft cheeses (like feta, Brie, and goat cheese), unless they are pasteurized
  • Raw or rare meats, poultry, or eggs
  • Unpasteurized juices or milk
  • Lunch or deli meats, smoked seafood, and hot dogs – unless they are heated until steaming hot
  • Prepared salads like ham salad, chicken salad, or seafood salad
  • Raw sprouts, including alfalfa, clover, radish, and mung bean sprouts

Learn more about foods to avoid during pregnancy.

Limit drinks with caffeine and added sugars.

  • If you drink coffee or tea, choose decaf. Pick unsweetened options and don’t add sugar.
  • Drink water or seltzer instead of drinks with added sugars like soda, fruit drinks, and energy or sports drinks.

Don’t drink alcohol.

No amount of alcohol is safe during pregnancy.

Content last updated June 1, 2022

Reviewer Information

This information on healthy eating during pregnancy was adapted from materials from the U.S. Department of Agriculture, the Office on Women’s Health, and the National Institutes of Health Weight-control Information Network (WIN).

Reviewed by:
The U.S. Department of Health and Human Services and the U.S. Department of Agriculture Dietary Guidance Review Committee

For more information on healthy eating during pregnancy, visit:
  • http://www.choosemyplate.gov/moms-pregnancy-breastfeeding
  • https://www.womenshealth.gov/pregnancy/youre-pregnant-now-what/staying-healthy-and-safe

Creating a Pregnancy Diet: Healthy Eating During Pregnancy

Good nutrition during pregnancy, and enough of it, is very important for your baby to grow and develop. You should consume about 300 more calories per day (600 extra per day if you’re carrying twins)than you did before you became pregnant.

Although nausea and vomiting during the first few months of pregnancy can make this difficult, try to eat a well-balanced diet and take prenatal vitamins. Here are some recommendations to keep you and your baby healthy.

Goals for Healthy Eating When Pregnant

 

  • Eat a variety of foods to get all the nutrients you need. Recommended daily servings include 6-11 servings of breads and grains, two to four servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts).Consume fats and sweets sparingly.
  • Choose foods high in fiber that are enriched, such as whole-grain breads, cereals, beans, pasta and rice, as well as fruits and vegetables. Although it’s best to get your fiber from foods, taking a fiber supplement can help you get the necessary amount. Examples include psyllium and methylcellulose. Talk with your doctor before starting any supplements. If you take a fiber supplement, increase the amount you take slowly. This can help prevent gas and cramping. It’s also important to drink enough liquids when you increase your fiber intake.
  • Protein drives blood production, especially when it has iron that your body easily absorbs, like from red meats, chicken, and shellfish. Your blood volume increases during pregnancy to supply your baby’s blood, too. Opt for healthy proteins that aren’t high in fat, like lean meats, fish, poultry, tofu and other soy products, beans, nuts, and egg whites.
  • You and your babies need some fats to stay healthy. Just remember to pick the healthy, unsaturated kind like vegetable oils, olive oil, and nuts.
  • Make sure you are getting enough vitamins and minerals in your daily diet while pregnant. You should take a prenatal vitamin supplement to make sure you are consistently getting enough vitamins and minerals every day. Your doctor can recommend an over-the-counter brand or prescribe a prenatal vitamin for you.
  • Eat and drink at least four servings of dairy products and calcium-rich foods a day to help ensure that you are getting 1,000-1,300 milligrams (mg) of calcium in your daily diet during pregnancy.
  • Eat at least three servings of iron-rich foods, such as lean meats, spinach, beans, and breakfast cereals each day to ensure you are getting 27 milligrams (mg) of iron daily.
  • While you're pregnant, you will need 220 micrograms (mcg) of iodine a day to help ensure your baby's brain and nervous system development. Don’t get more than 1,100 mcg a day. Choose from a variety of dairy products -- milk, cheese (especially cottage cheese), yogurt -- as well as baked potatoes, cooked navy beans, and limited amounts -- 8 to 12 ounces per week -- of seafood such as cod, salmon, and shrimp.
  • Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussels sprouts, green or red peppers, tomatoes, and mustard greens. It makes it easier for your body to absorb iron from plant foods, builds strong bones and teeth, boosts immunity, and keeps blood vessels strong and red blood cells healthy. Pregnant women need 80-85 mg of vitamin C a day. Don’t exceed 2,000 mg. 
  • Choose at least one good source of folate every day, like dark green leafy vegetables, veal, and legumes (lima beans, black beans, black-eyed peas and chickpeas). Every pregnant woman needs at least 0.64 mg (about 600 mcg) of folate per day to help prevent neural tube defects such as spina bifida. Supplements called folic acid can be an important option when you are pregnant.
  • Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots, and cantaloupe.

 

Foods to Avoid When Pregnant

 

  • Avoid alcohol during pregnancy. Alcohol has been linked to premature delivery, intellectual disability, birth defects, and low birthweight babies.
  • Limit caffeine to 300 mg per day. The caffeine content in various drinks depends on the beans or leaves used and how it was prepared. An 8-ounce cup of coffee has about 150 mg of caffeine on average while black tea has typically about 80 mg. A 12-ounce glass of caffeinated soda contains anywhere from 30-60 mg of caffeine. Remember, chocolate (especially dark chocolate) contains caffeine -- sometimes a significant amount.
  • The use of saccharin is strongly discouraged during pregnancy, because it can cross the placenta and may remain in fetal tissues. But, the use of other non-nutritive or artificial sweeteners approved by the FDA is acceptable during pregnancy. These FDA-approved sweeteners include aspartame (Equal or NutraSweet), acesulfame-K (Sunett), and sucralose (Splenda). These sweeteners are considered safe in moderation, so talk with your health care provider about how much non-nutritive sweetener is acceptable during pregnancy.
  • Decrease the total amount of fat you eat to 30% or less of your total daily calories. For a person eating 2000 calories a day, this would be 65 grams of fat or less per day.
  • Limit cholesterol intake to 300 mg or less per day.
  • Do not eat shark, swordfish, farmed salmon (wild is OK), king mackerel, or tilefish (also called white snapper), because they contain high levels of mercury. Too much mercury can hurt your baby's central nervous system.
  • Avoid soft cheeses such as feta, Brie, Camembert, blue-veined, and Mexican-style cheese. These cheeses are often unpasteurized and may cause Listeria infection. There’s no need to avoid hard cheese, processed cheese, cream cheese, cottage cheese, or yogurt.
  • Avoid raw fish, especially shellfish like oysters and clams.

 

What to Eat When Pregnant and Don't Feel Well

During pregnancy you may have morning sickness, diarrhea, or constipation. You may find it hard to keep foods down, or you may feel too sick to even eat at all. Here are some suggestions:

  • Morning sickness: Eat crackers, cereal, or pretzels before getting out of bed; eat small, frequent meals throughout the day; avoid fatty, fried, spicy, and greasy foods.
  • Constipation: Eat more fresh fruit and vegetables. Also, drink 6 to 8 glasses of water a day. Taking fiber supplements may also help. Check with your doctor first.
  • Diarrhea: Eat more foods that contain pectin and gums (two types of dietary fiber) to help absorb excess water. Examples of these foods are applesauce, bananas, white rice, oatmeal, and refined wheat bread.
  • Heartburn: Eat small, frequent meals throughout the day; try drinking milk before eating; and limit caffeinated foods and beverages, citric beverages, and spicy foods.

 

Can I Diet While Pregnant?

No. Do not diet or try to lose weight during pregnancy -- both you and your baby need the proper nutrients in order to be healthy. Keep in mind that you will lose some weight the first week your baby is born.

Why Do I Need Complex Carbohydrates While Pregnant?

Complex carbs give your body the energy it needs to keep you going and growing throughout your pregnancy. They’re also packed with fiber, which helps with digestion and preventing constipation, often a concern for pregnant women.

Complex carbs include:

  • Fruits and veggies
  • Whole grains like oats, brown rice, whole-wheat breads, and pastas

 

Can I Eat a 'Low-Carb' Diet When Pregnant?

Low-carbohydrate diets, such as Atkins and the South Beach Diet, are very popular. There have been no studies of the effects of a low-carb diet on pregnancy, so its effect on the fetus, if any, are unknown. While you are pregnant, you should eat a balanced diet, from all of the food groups.

Can I Maintain My Vegetarian Diet When Pregnant?

Just because you are pregnant doesn't mean you have to diverge from your vegetarian diet. Your baby can receive all the nutrition they need to grow and develop while you follow a vegetarian diet, if you make sure you eat a wide variety of healthy foods that provide enough protein and calories for you and your baby.

Depending on the type of vegetarian meal plan you follow, you may need to adjust your eating habits to ensure that you and your baby are receiving adequate nutrition. Discuss your diet with your doctor.

Why Do I Need More Calcium When Pregnant?

Calcium is a nutrient needed in the body to build strong teeth and bones. Calcium also allows blood to clot normally, muscles and nerves to function properly, and the heart to beat normally. Most of the calcium in your body is found inside your bones.

Your growing baby needs a considerable amount of calcium to develop. If you do not consume enough calcium to sustain the needs of your developing baby, your body will take calcium from your bones, decreasing your bone mass and putting you at risk for osteoporosis. Osteoporosis causes dramatic thinning of the bone, resulting in weak, brittle bones that can easily be broken.

Pregnancy is a critical time for a woman to consume more calcium. It may help prevent high blood pressure while you're pregnant. Even if no problems develop during pregnancy, an inadequate supply of calcium at this time can diminish bone strength and increase your risk for osteoporosis later in life.

The following guidelines will help ensure that you are consuming enough calcium throughout your pregnancy:

  • The U.S. Recommended Daily Allowance (RDA) for calcium is 1,000 mg per day for pregnant and breastfeeding women over age 18. The U.S. RDA for teenage girls up to age 18 is 1,300 mg of calcium per day. Don't exceed 2,500 mg a day.
  • Eating and drinking at least four servings of dairy products and calcium-rich foods a day will help ensure that you are getting the appropriate amount of calcium in your daily diet.
  • The best sources of calcium are dairy products, including milk, cheese, yogurt, cream soups, and pudding. Calcium is also found in foods including green vegetables (broccoli, spinach, and greens), seafood, dried peas, and beans. Some juices and tofu are made with calcium.
  • Vitamin D will help your body use calcium. Aim for 600 international units (IU) a day but no more than 4,000 IU. You can get vitamin D through exposure to the sun and in fortified milk, eggs, and fish.

 

How Can I Get Enough Calcium if I'm Lactose Intolerant?

Lactose intolerance is the inability to digest lactose, the sugar found in milk. If you are lactose intolerant, you may have cramping, gas, or diarrhea when dairy products are consumed.

If you are lactose intolerant, you can still receive the calcium you need. Here are some suggestions:

  • Use Lactaid Milk fortified with calcium. Talk to your dietitian about other lactose-reduced products.
  • You may be able to tolerate certain milk products that contain less sugar including cheese, yogurt, and cottage cheese.
  • Eat non-dairy calcium sources, including greens, broccoli, sardines, and tofu.
  • Try consuming small amounts of milk with meals. Milk is better tolerated with food.

 

Should I Take a Calcium Supplement During Pregnancy?

If you have trouble consuming enough calcium-rich foods in your daily meal plan, talk to your doctor or dietitian about taking a calcium supplement. The amount of calcium you will need from a supplement depends on how much calcium you are consuming through food sources.

Calcium supplements and some antacids containing calcium, such as Tums, may complement an already healthy diet. Many multiple vitamin supplements contain little or no calcium; therefore, you may need an additional calcium supplement.

Why Do I Need More Iron During Pregnancy?

Iron is a mineral that makes up an important part of hemoglobin, the substance in blood that carries oxygen throughout the body. Iron also carries oxygen in muscles, helping them function properly. Iron helps increase your resistance to stress and disease.

The body absorbs iron more efficiently during pregnancy; therefore, it is important to consume more iron while you are pregnant to ensure that you and your baby are getting enough oxygen. Iron will also help you avoid symptoms of tiredness, weakness, irritability, and depression.

Following a balanced diet and including foods high in iron can help ensure that you are consuming enough iron throughout your pregnancy. In addition, the following guidelines will help:

  • The U.S. RDA for iron is 27 mg per day for pregnant women and 9-10 mg for breastfeeding women. Don't exceed 45 mg a day.
  • Eating at least three servings of iron-rich foods a day will help ensure that you are getting 27 mg of iron in your daily diet. One of the best ways to get iron from your diet is to consume a highly fortified breakfast cereal. Note that iron intake is not equal to iron absorption. Absorption of iron into the body is greatest with meat sources of iron such as liver.

 

What Are Good Sources of Iron?

 

  • Meat and seafood: Lean beef, chicken, clams, crab, egg yolk, fish, lamb, liver, oysters, pork, sardines, shrimp, turkey, and veal
  • Vegetables: Black-eyed peas, broccoli, Brussels sprouts, collard and turnip greens, lima beans, sweet potatoes, and spinach
  • Legumes: Dry beans and peas, lentils, and soybeans
  • Fruits: All berries, apricots, dried fruits, including prunes, raisins and apricots, grapes, grapefruit, oranges, plums, prune juice, and watermelon
  • Breads and cereals: Enriched rice and pasta, soft pretzel, and whole grain and enriched or fortified breads and cereals
  • Other foods: Molasses, peanuts, pine nuts, pumpkin, or squash seeds

 

Should I Take an Iron Supplement During Pregnancy?

Talk to your health care provider about an iron supplement. The National Academy of Sciences recommends that all pregnant women following a balanced diet take an iron supplement providing 27 mg of iron during the second and third trimesters of pregnancy (that's the amount in most prenatal vitamins). Your doctor may increase this dose if you become anemic. Iron deficiency anemia is a condition in which the size and number of red blood cells are reduced. This condition may result from inadequate intake of iron or from blood loss.

Other Facts About Iron

  • Vitamin C helps your body use iron. It is important to include sources of vitamin C along with foods containing iron and iron supplements.
  • Caffeine can inhibit the absorption of iron. Try to consume iron supplements and foods high in iron at least one to three hours before or after drinking or eating foods containing caffeine.
  • Iron is lost in cooking some foods. To retain iron, cook foods in a minimal amount of water and for the shortest possible time. Also, cooking in cast iron pots can add iron to foods.
  • Constipation is a common side effect of taking iron supplements. To help relieve constipation, slowly increase the fiber in your diet by including whole grain breads, cereals, fruits, and vegetables. Drinking at least eight cups of fluids daily and increasing moderate exercise (as recommended by your doctor) can also help you avoid constipation.

Other Important Nutrients

Choline

Choline helps prevent problems in your baby’s spinal cord and brain, called neural tube defects, and boosts brain development. It also supports your bones and may help prevent high blood pressure.

  • The RDA is 450 mg; don't go over 3,500 mg a day.
  • Eggs are great sources of choline; one cooked egg has 272 mg. You can find it in meats like chicken, beef, and pork and in fish such as cod and salmon. Broccoli and cauliflower also have choline.  

DHA

Docosahexaenoic acid (DHA) is one of the omega-3 fatty acids. It helps boost your baby’s brain development and vision. It may also reduce your risk of heart disease.

  • The RDA is 300 mg.
  • DHA can be found in seafood like salmon, crab, tuna, and catfish. Fortified eggs are also good sources.

Potassium

Potassium helps you keep your blood pressure in check and maintain a proper fluid balance. It’s also necessary for a normal heartbeat and energy.

  • The RDA is 4,700 mg.
  • The best foods to eat for potassium are white beans, winter squash, spinach, lentils, sweet potato, orange juice, broccoli, cantaloupe, and raisins.

Riboflavin

Your body needs riboflavin (sometimes known as vitamin B2) to make energy and use the protein from food. It may also help reduce the risk of preeclampsia.

  • The RDA is 1.4 mg.
  • Look for riboflavin in foods like some breakfast cereals, eggs, almonds, spinach, broccoli, chicken, salmon, beef, milk, yogurt, and cottage cheese.

Vitamin B6

B6 helps your body make protein for new cells, boosts your immune system, and helps form red blood cells.

  • The RDA is 1.9 mg. Unless your doctor prescribes vitamin B6, don't take more than 100 mg a day.
  • B6 can be found in some breakfast cereals, garbanzo beans, baked potatoes with skin, beef, chicken, pork, and halibut.

Vitamin B12

B12 helps your body make red blood cells and use fat and carbohydrates for energy. It also helps prevent megaloblastic anemia, which can make you feel weak and tired.

  • The RDA is 2.6 mcg.
  • B12 can be found in foods like salmon, trout, tuna, beef, and some cereals.

Zinc

Zinc boosts your baby’s brain development. Your body also needs it to grow and repair cells and make energy.

  • The RDA is 11 mg; don't exceed 40 mg.
  • The best food sources for zinc are cooked oysters, beef, crab, pork, white beans, and some breakfast cereals.

 

Pregnancy Superfoods

Make those extra calories count with these nutrient-packed choices:

Beans. Chickpeas, lentils, black beans, and soybeans have fiber, protein, iron, folate, calcium, and zinc. Enjoy in chili and soups, salads, and pasta dishes, or as hummus with whole-grain crackers or in roll-up sandwiches.

Beef. Lean cuts such as top sirloin steak pack protein, vitamins B6 and B12, and niacin, as well as zinc and iron, in forms that are easy to absorb. Beef is also rich in choline. Add lean ground beef to pasta sauces, or use it in tacos, as burgers, in stir-fry dishes, and in chili.

Berries. They're packed with carbohydrates, vitamin C, potassium, folate, fiber, and fluid. The phytonutrients in berries are naturally beneficial plant compounds that protect cells from damage. Enjoy them on top of whole-grain cereal, in smoothies made with yogurt or milk, in pancakes, and in salads. Layer yogurt with berries and crunchy whole-grain cereal for a dessert parfait.

Broccoli. It has folate, fiber, calcium, lutein, zeaxanthin, and carotenoids for healthy vision, and potassium for fluid balance and normal blood pressure. Broccoli also has the raw materials for your body to make vitamin A. Eat it as part of pasta and stir-fry dishes, steamed and topped with a dash of olive oil, pureed and added to soups, or roasted: chop broccoli into bite-sized pieces, coat lightly with olive oil, and roast on a baking sheet at 400 degrees until tender, about 15 minutes.

Cheese (pasteurized). Cheese has concentrated amounts of calcium, phosphorus, and magnesium for your bones and your baby's, plus vitamin B12 and protein. Use reduced-fat varieties to save on calories, fat, and cholesterol. Snack on it with whole-grain crackers or fruit, sprinkle it on top of soups, or use it in salads, sandwiches, and omelets.

Eggs. These are the gold standard of protein because they have all of the amino acids you and your baby need to thrive. They also include more than a dozen vitamins and minerals, such as choline, lutein, and zeaxanthin. Certain brands supply the omega-3 fats Baby needs for brain development and peak vision, so check the label. Enjoy them in omelets and frittatas; in salads and sandwiches; in homemade waffles, crepes, and whole-grain French toast; and as snacks, hard-cooked or scrambled.

Milk. It's an excellent source of calcium, phosphorus, and vitamin D. Milk also packs protein, vitamin A, and B vitamins. Choose plain or flavored, and use it in smoothies with fruit, over whole-grain cereal and fruit, and in pudding; make oatmeal in the microwave with milk instead of water.

Orange juice (fortified). Orange juice with added calcium and vitamin D has the same levels of these nutrients as milk. Plus, you get hefty doses of vitamin C, potassium, and folate. Enjoy it plain or frozen as pops or ice cubes, and in smoothies.

Pork tenderloin. It’s as lean as boneless, skinless chicken breast, and it serves up the B vitamins thiamin and niacin, vitamin B6, zinc, iron, and choline. Try it grilled, broiled, or baked.

Salmon. Eat this for the protein, the B vitamins, and the omega-3 fats that promote brain development and vision in babies. Enjoy it grilled or broiled, or use canned salmon in salads and sandwiches.

Sweet potato. This packs vitamin C, folate, fiber, and carotenoids, which your body converts to vitamin A. It also supplies potassium in large amounts. Enjoy baked, sliced cold, cooked, or peeled potatoes for snacks and side dishes; mashed with orange juice; and roasted: Slice washed sweet potato into wedges, coat lightly with canola oil, and roast on a baking sheet at 400 degrees until tender, about 15 to 20 minutes.

Whole grains. Enriched whole grains are fortified with folic acid and other B vitamins, iron, and zinc. Whole grains have more fiber and trace nutrients than processed grains such as white bread, white rice, and white flour. Eat oatmeal for breakfast; whole-grain breads for sandwiches; brown rice, wild rice, whole-wheat pasta, or quinoa for dinner; and popcorn or whole-grain crackers for snacks

Yogurt (plain low-fat or fat-free). Yogurt is packed with protein, calcium, B vitamins, and zinc. Plain yogurt has more calcium than milk. Stir in fruit preserves or honey, fresh or dried fruit, or crunchy whole-grain cereal. Use plain yogurt to top cooked sweet potatoes or to make smoothies.

Healthy Snacks During Pregnancy

Still looking for a way to get those extra calories? Snacks can do the trick. But this doesn’t mean a candy bar or a bag of potato chips. Instead, stock up on cereal, nuts, fruit, and low-fat yogurt.

Adding those 500 extra calories in a healthy way can be as simple as eating:

  • 25 almonds, low-salt or unsalted (220 calories), with ⅔ cup dried cranberries (280 calories)
  • ½ cup mixed nuts, low -salt or unsalted (410 calories), and 1 large orange (90 calories)
  • 1½ cups small pasta shells (290 calories) with 1 cup cherry tomatoes (30 calories), ⅓ cup black beans (80 calories), 2 tsp olive oil (80 calories), and a splash of vinegar

For a smaller snack of about 300 to 350 calories, consider:

  • 1½ cups oatmeal (220 calories) with 7 large strawberries (40 calories) and ½ cup blueberries (40 calories)
  • 7 egg whites (120 calories) with 2 servings of salsa (40 calories) on 3 soft corn tortillas (180 calories)
  • 2 cups low-fat yogurt (280 calories) and 1 large peach (60 calories)

It's OK to enjoy a sweet or salty treat every now and then. But do it in moderation, just like you did before you were pregnant. Too much salt can make you retain water and raise your blood pressure, which isn't good for you or your baby. And too many sweet foods will fill you up with empty calories, so you’re less hungry for the nutritious foods that you and your baby need.

Food Cravings During Pregnancy

Food cravings during pregnancy are normal. Although there is no widely accepted explanation for food cravings, almost two-thirds of all pregnant women have them. If you develop a sudden urge for a certain food, go ahead and indulge your craving if it provides energy or an essential nutrient. But, if your craving persists and prevents you from getting other essential nutrients in your diet, try to create more of a balance in your daily diet during pregnancy.

During pregnancy, your taste for certain foods may change. You may suddenly dislike foods you were fond of before you became pregnant. In addition, during pregnancy, some women feel strong urges to eat non-food items such as ice, laundry starch, dirt, clay, chalk, ashes, or paint chips. This is called pica, and it may be associated with an iron deficiency such as anemia. Do not give in to these non-food cravings -- they can be harmful to both you and your baby. Tell your health care provider if you have these non-food cravings.

If you have any problems that prevent you from eating balanced meals and gaining weight properly, ask your health care provider for advice. Registered dietitians -- the nutrition experts -- are available to help you maintain good nutrition throughout your pregnancy.

Healthy nutrition during pregnancy

Category: Healthy food.

Happiness, agonizing expectation, anticipation and even fear - all these feelings inevitably accompany pregnant women. And it is very important during this period not to surrender to emotions, but to remember the responsibility that is an integral part of this time. It is during this period that it is important to follow the basics of a healthy lifestyle, taking into account the requirements of pregnancy. Proper nutrition during pregnancy is the most relevant, since what a woman eats largely determines how her child will develop. For example, whether a pregnant woman receives enough protein depends on whether the child will have enough building material.

It makes sense to take into account one important feature: proper nutrition in early pregnancy will be somewhat different from the diet of a pregnant woman in the last weeks.

Not everyone understands where such differences come from, but understanding the topic will be quite simple. Judge for yourself, important systems of the body are laid in the early stages, but the size of the fetus increases slightly. Therefore, in the early stages, a healthy diet for pregnant women is based on sufficient intake of minerals, vitamins, and the like.

In the second trimester of pregnancy, nutrition should focus on increased protein intake, since it is now that the active growth of the child and its internal organs begins. All this requires a building material, that is, protein.

Nutrition in the third trimester of pregnancy is, first of all, vitamins and minerals that are necessary for the development of the internal systems of the child's body, especially calcium for bone growth and the development of the nervous system.

When planning a pregnancy, proper nutrition is also very important. The more healthy, hardy, strong the woman's body is at the time of conception, the greater the chances of successfully fixing the fetal egg in the uterus. And a certain set of vitamins in the body contributes to the proper development of the embryo.

As you can see, the difference in recommendations for proper nutrition of pregnant women by months, and sometimes even by weeks, is quite justified. However, there are, of course, general rules for proper nutrition during pregnancy, which will be discussed further.

General principles of proper nutrition during pregnancy

First of all, it is worth remembering one simple thing: it is better to get up from the table slightly hungry than with heaviness in the stomach from overeating. In this regard, it is better to adhere to the principles of fractional nutrition at all: eat less, but more often. The ideal option would be to eat 5-6 times a day. The last meal should be 3 hours before bedtime. If the feeling of hunger is unbearable, you can drink a glass of milk or yogurt, eat an apple or a pear. It is this diet for pregnant women that will be most optimal.

Proper nutrition during pregnancy, like, in fact, any proper nutrition, involves the exclusion or maximum restriction of fried foods, pickled foods and smoked meats. Steamed, boiled, stewed or baked food will be much more useful. Food for pregnant women should be as fresh and natural as possible, should not contain preservatives, excess salt, and the like.

Obviously, canned foods, various sausages and other long-term storage products, if not banned, then require strict control of their use.

Of course, it is recommended to give up fast food. However, it is worth noting that if the choice arises - to remain hungry or eat something not very healthy, it is better to choose the latter. A pregnant woman should not starve. Another thing is, if you get suspiciously often before such a choice, then you should think about carrying fruits or sandwiches with you.

Of great importance is the balance between such important components of nutrition as proteins, fats, carbohydrates, as well as vitamins and minerals. Of course, a balanced diet for pregnant women at different times implies a different balance of these components, the fact itself remains unchanged.

Weekly meals

1-3 weeks pregnant

Gynecologists count pregnancy not from the day of conception, since it is almost impossible to calculate it, but from the first day of the last menstruation. Therefore, the first 2 weeks of the obstetric gestation period falls on the time before conception.

Pregnancy planning is an extremely important period, on which, whatever one may say, both the health of the unborn child and the absence of any complications during pregnancy depend. So it turns out that proper nutrition before pregnancy is of paramount importance. At this stage, it is very important to increase the amount of folic acid. Doctors often recommend drinking it in the form of capsules, but it is much better to get all the vitamins from normal food. Folic acid is found in green leafy vegetables (spinach, lettuce, cabbage, etc.), asparagus, beans and legumes, seeds and nuts, citrus fruits.

It is equally useful to consume yellow fruits and vegetables. But it is better to refuse fatty and sweet foods. This will avoid problems with obesity, as well as reduce the risk of early toxicosis.

Approximately on the 10-14th day of the cycle, fertilization occurs and the movement of the fetal egg begins towards the uterus. From this time on, we can talk about the onset of pregnancy.

3rd week

Nutrition at the beginning of pregnancy is a very complicated topic, since literally every week new organs and systems appear in the fetus, which means that the need for vitamins and nutrients is constantly changing.

In the third week of pregnancy, the egg is implanted and the placenta begins to develop, as well as the fetal membrane. For their full development, calcium is needed, which is found in dairy products, nuts, fish, legumes, fruit juices and cereals; and manganese, it can be obtained from nuts, spinach, beets, mushrooms, animal liver.

4 week

For 4 weeks, the nutrition remains the same as for 3, but at this time it is especially important to give up coffee. However, drinking this certainly tasty, but not very healthy drink during pregnancy should be done with extreme caution. Especially coffee is contraindicated in the evening. As you can see, proper nutrition in the first month of pregnancy is not too difficult. Further it will be a little more difficult.

5 week

As a rule, toxicosis of pregnant women begins around this time. To alleviate this condition, you can slightly change your daily menu. So, meat and eggs, as well as other animal proteins, can be replaced with nuts, soy and other legumes. Instead of milk, you can eat yogurt and cheese. It will not be superfluous to introduce carrots, mangoes, apricots into the diet.

6 week

Toxicosis is in full swing, so the morning should start with crackers or unsweetened crackers. It is better to eat them immediately after waking up, without getting out of bed. At this stage, it is better to drink plenty of fluids, at least 8 glasses a day (for example: water with lemon juice or tea with lemon). At night, you can eat a handful of raisins.

7 week

At this time, problems with the intestines may arise. Therefore, you should avoid foods that promote gas formation, including cabbage. It will not be superfluous to refuse those products that strengthen. It is better to introduce prunes, fresh kefir and the like into the diet.

8 week

Ginger tea will help to cope with toxicosis, and do not forget about nuts.

9-10 weeks

Give preference to whole grain cereals and whole grain bread. Brown rice is better than white. In general, the body of a pregnant woman at this stage needs quite a lot of fiber.

11-12 weeks

The first trimester of pregnancy is coming to an end, and nutrition at this time should be special. This is the most difficult time, and it is very important to listen to yourself, to your body. If you want to eat a particular dish, then it is precisely those substances that are contained in it that your baby lacks. Of course, you shouldn't go to extremes.

13-16 weeks

Nutrition in the 2nd trimester during pregnancy is characterized, as already mentioned, by abundant protein intake. In addition, it is necessary to increase the total daily caloric intake of food. If in the first trimester it will be enough to eat 2400-2700 kcal, then from this time it is necessary to eat 2700-2900 kcal.

16-24 weeks

Nutrition at 6 months of pregnancy should contribute to the development of the child's vision and hearing. That is, you need vitamin A and beta-carotene. It is better to eat cabbage, yellow peppers, carrots at this time. Keep in mind that vitamin A is absorbed only with fats.

24-28 weeks

It is at this time that fractional nutrition becomes especially relevant. The uterus is actively growing, taking up more and more space in the abdominal cavity, and begins to put pressure on the stomach. Accordingly, the stomach becomes smaller, and it is difficult for it to contain a large amount of food. Even when eating small meals, a pregnant woman may be bothered by heartburn. It is better to give up carbonated drinks and coffee, they also provoke heartburn. In general, the nutrition of a pregnant woman in the third trimester should be as diverse as possible, as the needs of the baby grow.

29-34 weeks

At the 8th month, bones are actively growing and teeth are being laid, therefore, it is very important to eat as many calcium-containing foods as possible. For brain development, fatty acids are simply necessary, and they contribute to the absorption of calcium. Iron deficiency at this time can lead to the development of anemia, both in the mother and in the child. Fatty fish, nuts, red meat, dark green vegetables and seeds are the foods to eat during this period of pregnancy.

35-40 weeks

Nutrition at the 9th, last month of pregnancy, should contribute to the overall strengthening of the mother's body. After all, she has a very difficult and time-consuming job ahead of her - childbirth. The main source of energy in the body is carbohydrates, and it is their consumption that should become the basis of the nutrition of a pregnant woman before childbirth. Cereals and vegetables are the foods that you should eat during this period.

That's all that can be said about trimester nutrition. An example of a menu for pregnant women by trimesters may also be useful. Based on these menus and explanations for them, you can create a menu for yourself.

Sample menu for pregnant women for the 1st trimester

1. Breakfast: muesli with yogurt and freshly squeezed pear juice.

2. First snack: salmon sandwich.

3. Lunch: mushroom soup, cabbage salad, herbal tea.

4. Second snack: whole grain bread with cheese.

5. Dinner: carrot salad and vegetable risotto. You can drink everything with kefir.

In the first trimester, it is very important that a woman receives a large amount of folate and vitamin B6 from food.

An example of a menu for pregnant women for the 2nd trimester

In the second trimester for pregnant women, the presence of omega-3 acid, calcium, vitamin D and iron in the diet is important.

1. Breakfast: oatmeal in milk with apple and cinnamon, chamomile tea.

2. First snack: almonds with prunes.

3. Lunch: lentil soup, seaweed salad, cranberry juice.

4. Second snack: sandwich with herring.

5. Dinner: omelet with mushrooms and yogurt.

An example of a menu for pregnant women for the 3rd trimester

Carbohydrates and vitamin K play a special role here.

1. Breakfast: pancakes with cream cheese and curdled milk.

2. First snack: whole grain cheese sandwich.

3. Lunch: fish hodgepodge, tuna and green salad, rosehip broth.

4. Second snack: cheesecake.

5. Dinner: fish with rice and fermented baked milk.

Special nutrition for pregnant women

But this is not all the nutritional features of pregnant women. In some cases, women develop pathologies during pregnancy that require special nutrition. So, with anemia in pregnant women, special nutrition is simply necessary. A woman who has experienced pregnancy anemia should consult a doctor not only about drug treatment, but also about an appropriate diet. With such a disease, it is very important to increase the intake of foods containing iron. Iron can be obtained from animal products (lean red meat, fish, poultry) and vegetable (nuts, dried porcini mushrooms, spinach, buckwheat, legumes, etc.) origin. In addition, it is important not only to know which foods to use, but also in what combinations, as this affects the absorption of iron in the human body. Vitamin C increases the absorption of iron in the body, that is, the combination of products containing iron and vitamin C is favorable. Foods containing calcium (dairy products) and tannin (tea, coffee) prevent the absorption of iron in the intestine. Therefore, their use should be separated.

With obesity that has developed during pregnancy, there may be a need for dietary nutrition for pregnant women. It is important to remember that without consulting a doctor, a pregnant woman should not choose a diet for weight loss. The risk of developing pathologies and abnormalities is too great, both in the body of the mother and in the body of the child.

Especially harmful are mono-diets and diets that require prolonged fasting. Both contribute to malnutrition and vitamin deficiency. It will take a very long time to restore the state of the body, the supply of nutrients and vitamins, and it is completely impossible to compensate for the harm that such diets cause to a child.

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Proper nutrition during pregnancy

In the period of intrauterine development, the baby's body is completely dependent on the lifestyle of the expectant mother. If a woman does not experience nervous overload, fully rests, eats properly, then the child feels protected. Particularly conscious young ladies switch to the right diet even when planning a pregnancy. However, in most cases, questions about nutrition in the perinatal period arise after an event has occurred. The advice of gynecologists, nutritionists, pediatricians will help to develop a personal menu.


Nutrition during pregnancy raises many questions. Firstly, the older generation advises to “eat for two”, and a woman is afraid to gain extra pounds. Secondly, the hormonal restructuring of the body dictates new gastronomic preferences. Fearing to harm the child, the expectant mother is lost between "want" and "can I." Thirdly, the pseudo-medical nutritional advice that is showered in abundance on a woman from social networks is confusing. How to choose healthy foods, safe cooking methods, make a diet during pregnancy? Read our article.


Nutrition during pregnancy


Nutrition during the perinatal period is aimed at maintaining the health of a woman, ensuring the harmonious development of the baby. The main tool in achieving the goal is the responsible attitude of the expectant mother to her daily diet. Illiterate nutrition during pregnancy turns into a nutritional deficiency. This leads to the occurrence of intrauterine pathologies, complications of gestation, increases the chances of the child developing autoimmune reactions, activation of unfavorable genetics (hereditary predisposition to diseases).


Causes of nutritional imbalance in the body of a pregnant woman are:


• Deficiency and surplus of calories. The low energy value of the diet makes the baby's body turn on the mechanism of forced assimilation of everything that the mother eats. Nutrigenetics argue that the habit of eating everything persists after birth, threatening obesity. In the female body, a lack of calories is reflected in the weakness of the muscles of the uterine muscles. There is a risk of miscarriage. An excess of calories leads to weight gain, and this is a load on the joints, blood vessels, the risk of developing gestational diabetes, hypertension, and varicose veins.
• Vitamin deficiency. Hypovitaminosis during pregnancy is a direct threat to the life and health of the child. Deficiency of vitamins A, E slows down the growth of the fetus, provokes premature delivery. Lack of B1, B9 causes defects in the development of the nervous system. Vitamin D deficiency is the cause of neonatal rickets, visual impairment. The consequence of hypovitaminosis B2 is heart defects, splitting of the hard palate, deformation of the arms and legs of the newborn.
• Deficiency of minerals. Trace elements are involved in embryonic development no less than vitamins. Copper deficiency leads to a decrease in the immune status of the mother and child, calcium, phosphorus - to demineralization of the fetal bone tissue, iodine - to a delay in the neuropsychic development of the baby, iron - to iron deficiency anemia in a pregnant woman, the threat of miscarriage, magnesium - to premature birth, development arrhythmias in the mother, zinc - to slow growth of the embryo.


Proper nutrition means ensuring stable growth and development of the child, protecting yourself from perinatal risks and complicated childbirth. A pregnant woman needs to eat not “for two”, but “for two”.


Approximate vitamin and mineral norm per day (in mg)

Minerals

  • calcium - 1200
  • phosphorus - 700
  • magnesium - 360
  • iodine - 200
  • zinc - 15
  • iron - 30
  • copper - 2-3

Vitamins

  • retinol (A) - 1. 2
  • thiamine (B1) - 1.8
  • pyridoxine (B6) - 2.1
  • folic acid (B9) - 400 mcg
  • tocopherol (E) - 10
  • ergocalciferol (D) - 500 IU
  • ascorbic acid (C) - 100

To prevent vitamin and mineral deficiency, it is recommended to supplement nutrition with special vitamins for pregnant women.


Trimester diet


The body of a child in the mother's womb is formed gradually. From a tiny speck that a woman first sees on an ultrasound image, a full-fledged little man develops. The perinatal period includes three trimesters, in each of which the baby "makes his demands." The diet for pregnant women consists of three stages.


Difficult first trimester


The female body adapts to new conditions. For a pregnant woman, fatigue, drowsiness, unstable mood are typical. There are problems with urination and bowel movements, acute reactions to tastes, smells. And at this time, the foundation is laid for the health of the baby. The nervous and circulatory systems are formed in him, the heart begins to work intensively. Proper nutrition in the first trimester is a way to stabilize the mother's condition and mitigate the risks of intrauterine anomalies.


1st trimester diet guidelines:


• Don't be greedy. Overeating increases the symptoms of toxicosis, provokes a digestive failure. You need to eat modest portions with an interval of 3-3.5 hours.
• Take care of "building materials". The basis for the formation of fetal cells is protein. From it, the body receives 20 essential amino acids that it cannot produce on its own. The menu should contain lean meat - turkey, chicken, veal. Twice a week you need to eat fish, alternating low-fat varieties (pollock, cod) with fatty ones (salmon, pink salmon, salmon).
• "Agree" with the intestines. The problem of many women at the beginning of pregnancy is constipation. Fiber, which is found in raw vegetables, hard fruits, bran, helps to cope with them.
• Stockpile. During the formation of the nervous system, the baby squeezes iodine and B vitamins out of the mother's body. To prevent vitamin and mineral deficiency, shrimp, squid, sea and cauliflower, buckwheat porridge, eggs, nuts should be introduced into the diet.
• Do not experiment with drinks. It is recommended to drink water - non-carbonated bottled or filtered. The added freshly squeezed lemon juice will help soothe nausea.


Daily calories - 2500-2700. Distribution of nutrients: proteins - 110 g, carbohydrates - 350 g, fats (vegetable + animal) - 75 g. emotional activity. The baby begins to produce blood cells, strengthens the bone tissue, the pituitary gland is included in the work, the first hair and nails appear, the mineralization of the bones progresses, the muscles begin to contract. To meet the increased needs of the child, the mother needs to eat hard. At the same time, it is necessary to increase not calories, but the amount of nutrients. At this time, both organisms need the intake of vitamin D, calcium, and iron.


Mandatory foods in the diet:


• to provide calcium - cheese, cottage cheese, milk, almonds, sesame;
• Sources of vitamin D - fatty fish, cod liver, eggs, butter, linseed, olive oil;
• For the prevention of iron deficiency - beef and pork liver, cocoa, beans, cabbage, apples, blueberries, greens (spinach, parsley, mint).
In the second trimester, it is important to control the amount of salt and fluids you drink. This will help to avoid jumps in blood pressure, cardio overload. Recommended norms: calories - 2800-3000, proteins - 120 g, fats - 85 g, carbohydrates - 400 g.


Third trimester - diet correction


From the 27th week of pregnancy, the female body begins to prepare for childbirth, and the baby - for the birth. At this time, gastronomic whims give way to heartburn, constipation, shortness of breath, swelling, and rapid weight gain.


Properly compiled menu will help to correct your well-being in the 3rd trimester. What to do:


• Reduce protein intake. Protein surplus leads to kidney dysfunction, accumulation of uric acid.
• Avoid heartburn provocateurs - sour foods, black coffee, fried foods.
• Replace 50% of animal fats with vegetable oils. They contain essential polyunsaturated acids Omega-3 and Omega-6, which are not synthesized by the body, but are needed for the absorption of minerals and vitamins.
• Limit salty foods. Salt is the cause of edema, unstable functioning of the kidneys, heart, and blood vessels.
• Set a limit on sweets. Simple carbohydrates quickly turn into extra pounds, cause flatulence, dyspepsia, and skin problems.
• Eat more vegetables, fruits, berries, herbs. Natural sources of vitamins energize, strengthen the immune system - it will come in handy during childbirth.
Norms for KBJU: calories - 2900-3100, proteins - 100 g, fats - 75 g, carbohydrates - 400 g.


What can not be eaten and drunk?


There is no place for harmful products in a properly composed pregnant diet. Throughout the perinatal period, the following are blacklisted:


• fast food;
• flavored snacks;
• hot sauces;
• Smoked products;
• products containing many preservatives;
• Alcoholic beverages.


Expectant mother is recommended to limit the use of sausages and confectionery, sweet pastries. You also need to be careful with citrus fruits, strawberries, mushrooms, coffee. It is advisable to exclude packaged juices, bottled tea, sweet cocktails, soda from the grocery basket.


Dieting is hard, but necessary. This will help minimize the harmful effects on the fetus, maintain pregnancy, improve well-being, avoid weight gain, the development of gestational complications - preeclampsia, pyelonephritis, diabetes.

What is good to eat during pregnancy?


Do not be upset because of forced dietary restrictions. There are a lot of goodies in the list of useful products:


• Yoghurts, fermented baked milk, cheeses, cottage cheese;
• seafood, fish, meat;
• fruits, berries, nuts, vegetables.


By connecting your imagination and cooking skills, you can cook various healthy dishes from these products. During pregnancy, a woman often discovers such culinary talents that she did not even suspect.


Diet rules


The principles of building a diet in the perinatal period are not much different from the general rules of a healthy diet. After all, pregnancy is not a disease.


Organizing a healthy diet includes:


• Refusal of junk food and drinks. Carcinogens, preservatives, flavors, flavor enhancers, alcohol increase perinatal risks.
• Control of KBJU. Helps maintain a stable weight, nutritional balance.
• Daily consumption of healthy foods containing protein, minerals, vitamins. These substances are necessary for the development of the fetus, maintaining the health of the mother.
• Compliance with the drinking regime (1.5-2 liters per day). Pure water ensures normal blood flow, regulates the functioning of the urinary organs and intestines.

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