Having a healthy diet while pregnant is very important as it not only benefits you but also your baby. In this post I will be sharing the Nutritional Guidelines In Pregnancy.
During this time especially, your body needs nutritious foods high in vitamins and minerals.
It’s been said by doctors that you need an additional 300 – 500 calories from the second to the third trimester.
Your eating habits can be beneficial or not, to your baby’s development in the womb.
They dictate the risk for pregnancy complications like gestational diabetes, among others.
There are certain foods that you will need to consume during your pregnancy and some other that have specific benefits and uses during a particular trimester.
Overall these are the best foods to eat while pregnant:
While pregnancy you need extra protein and calcium for your babies growing needs as it provides high amounts of phosphorus, various B vitamins, magnesium, and zinc.
Greek yogurt is particularly beneficial as it contains more calcium than most other dairy products.
If you are lactose intolerant using probiotic supplements during pregnancy may reduce your risk of complications such as preeclampsia, gestational diabetes, vaginal infections and allergies
They are the ‘ultimate health food’ because they contain a little bit of almost every nutrient you need.
This is basically all beans, chickpeas, and peanuts. These are plant-based protein and fiber which is needed a lot more during pregnancy.
They convert into Vitamin A in your body and it soothes the craving of sweets. Sweet potatoes also contain fiber.
Broccoli, Green Beans, Kale, and Spinach.
These greens contain fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. They also carry plant compounds that benefit the immune system and digestion.
This fish is high on Omega-3 Fatty Acids. Salmon is very important as it helps build the brain and eyes of your baby.
Most importantly, salmon is one of the very few natural sources of vitamin D, which is often lacking in the diet.
It’s very important for many processes in your body, including bone health and immune function.
Beef, Pork, and Chicken. These are an excellent source of high-quality protein.
Berries: ALL OF THEM ( YUM )
Berries are full of water, healthy carbs, vitamin C, fiber and antioxidants.
Oats and quinoa contain a fair amount of protein, which is important during pregnancy.
Did someone say ‘Avocado Toast’?
Avocados contain more potassium than bananas and the healthy fats help build the skin, brain, and tissues of your fetus, and folate may help prevent neural tube defects.
This one is the most important.
Mama, you need to stay hydrated as it helps with swelling and circulation as well as prevents premature contractions if you are dehydrated.
The Trimester Nutritional Guidelines In Pregnancy:
First Trimester Nutrition: What To Eat In The 1st Trimester of Pregnancy?
Typically, at the first stage of pregnancy, the most common symptoms are nausea, fatigue and, therefore, you want to consume things that counteract or help these symptoms.
Ginger Ale or Ginger Tea
Ginger tea is considered an herbal tea and, according to Manglani, it’s OK for pregnant women to consume, as long as they don’t overdo it. Because ginger’s known to calm the stomach, you might find that ginger tea works well when you’re facing down morning sickness and/or nausea. (source)
It has vitamin C which helps your body absorb the energy-boosting effects of iron-rich foods, like lean red meat and beans.
Second Trimester Nutrition: What To Eat In The 2nd Trimester of Pregnancy?
Usually, once you get over the first trimester the second one is a breeze. There is a spike in energy and also size. So depending on how you faired on your first trimester, then your second may vary.
So for your second-trimester nutrition, these are the best foods to consume that will keep you full and not too bloated.
Third Trimester Nutrition: What To Eat In The 3rd Trimester of Pregnancy?
Now that you have made it to the third trimester you may be feeling some reflux, incredible hunger and heartburn. These foods will help soothe and manage those symptoms.
Beef and Pork as these are rich in iron, choline, and other B vitamins — all of which are needed in higher amounts during pregnancy.
Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. It’s important for delivering oxygen to all cells in your body.
Pregnant women need more iron since their blood volume is increasing. This is particularly important during the third trimester.
Those with the most water content would be the recommended type like:
Foods to Avoid While Pregnant
- Anything that is raw or uncooked
- Fish that contain mercury: swordfish, king mackerel, yellow-fish tuna, and shark.
- Teas: Raspberry/Red Leaf Tea, Chamomile, Peppermint Tea as it might be able to cause some very mild uterine contractions in your first trimester.
- Avoid licorice tea as licorice is estrogenic and can lead to preterm birth and fetal anomalies.
Remember, eating for two DOES NOT mean eating twice as much.
Satisfying a craving or two is absolutely fine. Heck, I had my portion of sweets and pastries at least once a week and me and my baby are fine.
Although, keep in mind that everyone is different, talk to your provider before making any drastic changes to your diet.
Those were the nutritional guidelines in pregnancy! Stay healthy!
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Sources and References
Adapted from Insider, Not all teas are safe to drink during pregnancy — here’s what you need to know