Craving Ice Cream Try Yogurt Smoothies
If you want something cold and rich, try a yogurt smoothie. Yogurt is a good source of calcium, which is necessary for the development of your babys bones and teeth, as well as heart, nerve and muscle function. If you dont consume enough calcium, your body will take it from your bones. Yogurt also provides protein the building block of tissues as well as probiotics .
Just be sure to watch out for additives in the yogurt you choose. Many flavored varieties are loaded with sugar. Also, if you like the tartness, opt for Greek yogurt because it contains more protein.
Healthy add-ins include:
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.
Healthy Start Vouchers For Pregnant Women
You may qualify for the Healthy Start scheme, which provides vouchers to pregnant women and families who qualify. The vouchers can be used to buy milk and plain fresh and frozen fruit and vegetables at local shops. You’ll also get coupons that can be exchanged for free vitamins locally.
For more information or to apply for the vouchers, you can:
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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 . 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.
Benefits Of Eating Fruit During Pregnancy
When youre pregnant, its important to eat nutritious food and avoid empty calories. In fact, if you eat mostly junk food during your pregnancy, you may be setting up your baby for a lifelong preference for fat and sugar, according to a 2013 study.
Fruits and vegetables are filled with nutrients. When you add a variety of them to your diet, youll likely get most of the vitamins, minerals, and fiber that you and your baby need.
Eating fruits and vegetables also helps prevent constipation, a common symptom during pregnancy. Get thee to a produce aisle and you wont regret it.
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The Best Foods To Eat During Pregnancy
Reviewed November 2021
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Eating for two doesn’t just mean eating more during the second and third trimesters, it means eating better throughout pregnancy. Think beyond calories and consider the nutrients necessary to keep you healthy while providing proper nutrition for the growth of the baby.
Keeping it Balanced
Standard recommendations for pregnancy nutrition rely on a well-balanced, nutrient-rich eating plan. This includes a variety of foods from all five food groups: fruits, vegetables, grains, protein foods and dairy.
Vegetables, fruits and whole grains, such as fortified cereals, provide some of the all-star prenatal vitamins and minerals that are needed for a healthy pregnancy. For example, folate, or folic acid, helps prevent neural tube defects, and vitamin A promotes cellular growth. These foods also offer a steady supply of dietary fiber which is crucial for maintaining healthy digestion during pregnancy. Dairy foods and beverages provide calcium, which helps with bone formation and fluid regulation. And protein foods contribute iron, a mineral needed in higher amounts during pregnancy to support the babys development.
Eating for Pregnancy Symptoms
While a well-balanced eating plan is ideal, it’s not always simple. Most women experience some degree of nausea, food aversions, constipation and bloating during pregnancy. During those times, eating strategies may need to focus more on reducing these symptoms.
Do I Need To Take Supplements And How Much Should I Take
There are three nutrients that everyone should take during pregnancy as a supplement. This is because you are unlikely to be able to get enough from the foods you eat no matter how healthy your diet is, or from sunshine.
As well as eating a healthy diet, take a pregnancy supplement that contains at least:
- Folic acid: 500 micrograms )
- Iodine: 150 micrograms
- Vitamin D: 400 international units
Most pregnancy multivitamin and mineral supplements will contain these nutrients but there are different amounts in each brand. It is important to read the label, and to know how many tablets to take each day.
Only take a multivitamin designed for pregnancy, because other supplements may contain vitamins that are harmful at high doses in pregnancy .
If a blood test shows you have low levels of vitamin D, you will need to take an extra vitamin D tablet along with the pregnancy multivitamin supplement. Your doctor, midwife or dietitian will guide you on this.
If a blood test shows you have low levels of any other vitamin or mineral, such as iron or vitamin B12, you may need to take other supplements that give you enough of those nutrients. Talk with your dietitian, midwife, or doctor for more information.
Important things to know
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Cashews Dry Roasted & Unsalted Organic 365 By Whole Foods Market
Nuts are good to eat during pregnancy because they give you and your baby choline, magnesium, iron, zinc, and potassium. For example, a single serving of these organic cashews provides 80 mg of magnesium for you to have energy and a good mood.
Cashews taste sweet naturally, especially when theyve been dry roasted like these. They make for a nice snack in the midmorning or mid-afternoon when you need a boost. One serving has 170 calories plus a good amount of protein but hardly any fat or sugar. They taste great on salads, in cereal, and all by themselves.
Nutrient Needs During Pregnancy
A person needs more water- and fat-soluble vitamins during pregnancy and lactation. This includes folate, choline, and vitamins B12, A, and D, among others.
To help prevent illnesses and other complications during a pregnancy, avoid:
- Seafood that contains mercury: Avoid shark, swordfish, and marlin, or keep the intake to an absolute minimum.
- Uncooked or partially cooked meats: Opt for thoroughly cooked meats.
- Uncooked shellfish: This is due to a risk of bacterial or viral contamination, which can cause food poisoning.
- Raw eggs: Avoid these and any foods that contain them.
- Soft, mold-ripened cheese: Cheeses such as brie and camembert carry a risk of Listeria contamination. Listeria is a group of bacteria that can cause potentially fatal infections in pregnant people and their babies.
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What Is A Healthy Pregnancy Diet
So, what should pregnant women eat to maintain a healthy pregnancy? It helps to know that a pregnancy diet is not about losing weightâthe last thing you want to do is cut calories while pregnant. Additionally, the adage âeating for twoâ is outdated. Instead, try to focus on consuming a variety of healthful, nutrient-rich foods to support your developing baby.Generally, there are a few key principles to consider when planning a healthy pregnancy diet:
Vary your plate. Aim for a mix of proteins, carbohydrates, fats, minerals, and vitamins from the five food groups: fruits, vegetables, grains, protein, and dairy. An easy way to accomplish this is to reserve half your plate for fruits and vegetables and the other half for grains and proteins.
Drink low-fat milk. Both skim milk and 1-percent milk are good choices.
Opt for whole grains. When eating grains, whole grains are a better choice because they provide more dietary fiber than refined variants. Examples include whole wheat bread, whole grain pasta, quinoa, brown rice, and oatmeal.
Limit certain foods. Try to avoid foods that are higher in saturated fat, trans fat, added sugar, and sodium. If youâre wondering what to eat to lower your blood pressure during pregnancy, your healthcare provider may suggest avoiding too much saltâuse lemon juice, herbs, and spices to flavor foods rather than salt.
Foods To Eat For Snacks And Meals
If you’re feeling hungry, try snacks like low-fat protein bars or unsalted crackers. For meals, try small portions of lean protein, whole grains, and vegetables.
A balanced diet is essential for a healthy pregnancy. The foods listed here will help you feel good and provide your baby with the nutrients they need to grow and develop.
Enjoy your pregnancy!
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The 6 Best Foods To Eat When You’re Pregnant According To Dietitians
The process of growing new life is a beautiful and intricate one. To support your body as it embarks on one of the hardest jobs it’ll ever do, it’s important that you eat a nourishing diet. The best foods to eat while pregnant will help support both parent and baby during this crucial time when nutrient demands are higher.
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Starting in the second trimester, you’ll need an extra 340 calories per day and a little more than that in the third trimester, according to the American College of Obstetricians and Gynecologists . That’s roughly the amount of calories you’ll get from an apple with 2 tablespoons of peanut butter and a glass of milk.
Of course, more important than the number is where those calories come from. Here, nutrition experts weigh in on how to make the most out of your diet while you’re pregnant.
I’m Finding It Hard To Eat A Balanced Diet As So Many Foods Make Me Feel Sick Could This Harm My Baby
Many women feel sick during pregnancy, particularly in the first 3 months. When you are being sick quite often, it can feel like you are not providing your baby with the right nutrition. Try not to worry, there is no evidence that pregnancy sickness affects your babys nutrition. If are experiencing more extreme sickness and cant keep anything down, you should talk to your midwife.
Try eating small amounts often to avoid your blood sugar levels getting too low. There is some scientific evidence to suggest foods or drinks containing ginger help with mild to moderate pregnancy sickness.
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
Pregnancy Diet Plan: How Many Extra Calories
The amount of calories you’ll need each day will increase during your pregnancy. However, prenatal nutrients needed in your first, second, and third trimester will likely stay about the same. A good approach is to eat twice as healthy rather than twice as much. So, when creating a pregnancy diet plan with healthy eating and portion balance at the forefront, heed the advice above, ignore the outdated âeating for twoâ adage, and consider the following calorie increases:
Second trimester: about 340 additional calories per day.
Third trimester: about 450 extra calories a day in the third trimester.
Twins. If you’re carrying twins, you’ll probably need 600 extra calories a day throughout pregnancy.
These general guidelines are based on someone with a body mass index in the ânormalâ range. If you have questions about pregnancy weight gain, or if your BMI is considered âunderweight,â âoverweight,â or âobese,â itâs best to consult your healthcare provider.
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How Much Should You Eat Each Day During Pregnancy
Most pregnant women need only about 300 extra calories per day during the last 6 months of pregnancy. A glass of skim milk two small crackers and a tablespoon of peanut butter have approximately 300 calories. The exact amount depends on your weight before pregnancy. If youre underweight before pregnancy, you may need more calories. If youre overweight before, you may need less. Talk to your provider about whats right for you.
Use this sample menu to plan healthy meals.
Knowing how big each of these serving sizes is can be tricky. Here are some everyday items that can help:
- 1 cup is about the size of a baseball.
- 1/3 cup is about as much as you can fit in your hand .
- ½ cup is about the size of a tennis ball.
- ¼ cup is about the size of a golf ball.
- 1 tablespoon is about the size of ½ a ping pong ball.
- 1 ounce of meat is about the size of two thumbs.
- 3 ounces of meat is about the size of a deck of cards or the palm of your hand.
- A small fruit is about the size of a tennis ball.
Go to ChooseMyPlate.gov website to learn more about how to make healthy food choices during pregnancy. ChooseMyPlate shows the amounts and foods that you may want to eat at every trimester during your pregnancy. They break down food into five groups:
Follow these ChooseMyPlate guidelines:
Other ways to eat healthy and make sure youre getting enough nutrients are:
Should Pregnant People Avoid Caffeine
Consuming too much caffeine during pregnancy is associated with an increased risk of miscarriage, fetal development issues, and a low birth weight. A caffeine intake as low as 100200 milligrams per day could have a negative effect on fetal development. The underlying reasons for this remain unclear.
Many foods and drinks other than coffee contain caffiene. Examples include some sodas, energy drinks, chocolate, and teas. Some cold and flu remedies also contain caffeine. A doctor, nurse, or pharmacist can provide more guidance about which medicines are safe.
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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:
How Much Of What Do I Eat
Make sure your diet is varied and includes adequate amounts of the following:
- fruit and vegetables
- grains, such as high fibre breads and cereals
- dairy foods and calcium fortified plant milks
- lean meats and meat alternatives .
You dont have to eat more but you do have to eat more variety. The following table offers an overview of the variety of food you should eat for optimum health during pregnancy.
|1 cup canned or cooked legumes 170g tofu|
|Dairy or alternatives such as soy or almond milk||2 ½||Small tub yoghurt|
|Grain foods: high fibre breads and cereals||8 ½||1 slice bread, ½ bread roll, 1 chapatti½ Lebanese bread, 3 crisp breads1 cup cereal, ½ cup cooked porridge½ cup rice, pasta or noodles|
|Fruit||1 medium fruit 2 smaller fruit 1 cup tinned fruit|
|Extra foods e.g., foods containing saturated fat, added salt, added sugar or alcohol||Only sometimes and in small amounts|
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What Is A ‘balanced Diet’
A healthy, balanced diet includes a wide variety of nutritious foods from the five food groups. Its also advisable to drink plenty of water to stay hydrated.
Most of us have days when we eat well, and days where our intake of treat foods may be higher. Pregnancy cravings can also make this harder to manage, especially when theyre for foods which are high in sugar, salt or fat.
Do Pregnant Women Need To Eat More Calories
Your body is growing a human, so yup, your energy needs do go up during pregnancy. But probably not as much as you think.
Most moderate weight pregnant women should aim to get around 1,800 calories during the first trimester, which may be about the same amount as pre-baby.
That number goes up to 2,200 calories during the second trimester and 2,400 calories during the third.
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