Every Mama-to-be wonders about the best food to eat while pregnant. Truth is, you just need to type this phrase into Google, and millions of different answers will pop up! No, you aren’t the first pregnant woman to feel overwhelmed by the question, what to eat while pregnant?!
We are all eager to give our baby everything they need to ensure their health and optimal growth, and we all know that it starts with food. Rest assured, though nutrition during pregnancy deserves special attention, it shouldn’t stress you out. Knowing what to eat when pregnant shouldn’t be a cause for undue stress.
Let’s dig into it!
Pregnancy Diet Misconception
Have you heard of the old myth “Now that you are pregnant, you should be eating for two”? Well, while there are days when you feel so hungry could eat a horse, the idea that you should "eat for two" is, alas... false!
In fact, your daily calorie intake should only increase by 340 calories during the 2ndtrimester and by 450 during the 3rd trimester. To give you a better idea, 300 calories corresponds to the equivalent of a slice of whole grain bread and two tablespoons of peanut butter OR a big avocado.
You can see that we are far from the mythic double portion. So, let’s eat twice as well, but not twice as much!
Let’s fine-tune your pregnancy diet plan
What to eat during pregnancy?
What are the Best Foods to Eat while Pregnant?
A healthy pregnancy diet not only covers your nutritional needs but also your baby's, and promotes its harmonious growth. Your body has additional and diverse nutritional needs during pregnancy. Eating a variety of foods can optimize the nutritional intake for both you and your baby.
Overall, you need to aim for a balanced diet, with an appropriate blend of all the 5 food groups. We’ll take a look at them and I’ll recommend daily servings from each food group and suggest sources for creating a healthy diet during pregnancy.
You’ll see, eating well is essential, but nutrition during pregnancy it's not as complicated as you think!
A pregnancy diet guide
Best foods to eat while pregnant + Daily servings
(Click on each title bellow to reveal the drop-down content)
+ 1. Grains (6 - 11 servings per day)
+ 2. Vegetables (at least 4 servings per day)
+ 3. Fruits (2 - 4 servings per day)
+ 4. Dairy or alternatives (3 - 4 servings per day)
+ 5. Protein (2 - 3 servings per day)
+ 6. Others
Nutrition during Pregnancy: 10 Don’ts
During your pregnancy there are a few things that might stress you out, but eating shouldn't be one of them! It’s important to eat a variety of the different food groups but also avoid a few things like:
Unwashed Vegetables
Alcohol
Energy drinks
Unpasteurized milk and soft cheese
Raw eggs
Raw shellfish
Raw meat
Smoked seafood
Fish with mercury
Deli meat, paté
One Day Meal Plan - pregnancy foods
Fuel your pregnancy diet with whole foods as close to their natural form as possible. Free your inner cook and express yourself! It’s fun to play with colors and flavor combinations. There are endless possibilities so try to be creative. The more colorful the better!
Three small balanced meals and three light snacks throughout the day are a good rule of thumb to provide for you and your baby’s nutritional needs. If you are still wondering what to eat when pregnant, here’s some ideas to kick start your pregnancy diet!
Once the morning sickness is gone, eating can return to being one of the pleasures of life and help you feel whole and full of energy. Have fun fueling yourself with a delicious and healthy pregnancy diet!
Enjoy!
To make the best of these 9 months, be sure to read :
First Trimester Exercises - Do’s and Don’ts
12 Pregnancy Tips to learn how to have a healthy baby and experience
Healthy food for pregnant women