What to Eat
Your body goes through numerous physical and hormonal changes during pregnancy. Your goal is to eat a wide variety of foods and whenever possible, choose natural, low-fat foods over processed junk foods. Chips and soda, for example, contain no nutritional value.
The way you nourish your body during this time will affect your health and your baby’s health. You must eat a healthful, balanced diet to help ensure you stay healthy throughout your pregnancy.
Proper nutrition can help you promote your baby’s growth and development. By following some easy nutrition guidelines, you can be on your way to a healthy pregnancy.
You and your baby will benefit from fresh fruits, vegetables, and lean proteins, such as chicken, fish, beans, or lentils. Your body has increased nutritional needs during pregnancy and you require more micro and macro nutrients to support you and your baby.
Micro-nutrients are dietary components, such as vitamins and minerals that are only required in small amounts.
Macro-nutrients are nutrients that provide calories or energy. These include: carbohydrates, proteins, and fats.
Daily Requirements for Pregnant Women:
- Calories – Extra 300 cal in 2nd and 3rd trimesters
- Calcium – 1200 milligrams
- Folate – 600-800 micrograms
- Iron – 27 milligrams
A simple way to ensure you are getting all the necessary nutrients is to eat different nutritional foods every day.
All meals should be balanced to include foods from the list below:
- Grains are a good source of energy
- Fruits and vegetables are packed with antioxidants, fiber, and water-soluble and fat-soluble vitamins
- Meats, nuts, and legumes provide your body with protein, folate, and iron
- Dairy products are a great source of calcium and vitamin D