Eating During Pregnancy


Many pregnant women stay underfed or undernourished because of all of the extra nutrients required during pregnancy. 

It is essential to ensure that pregnant women get proper meals with adequate portions of required nutrients that support their child’s growth and help them carry a healthy pregnancy.

There are several ways to meet unique dietary restrictions or preferences and still have a healthy pregnancy. So no matter what diet you have, here are a few things to be looking out for!

What types of things should I be eating?

It is essential to include plenty of nutritious food in your diet. These include:

  • Vegetables 
  • Fruits
  • Whole grains 
  • Meat & Protein-rich food

Foods that are high in nutrients and fiber are essential. So eating mindfully will provide you with essential elements to support a healthy pregnancy and help you stay full for longer.

Foods that increase satiety for a long period help curb cravings that eventually lead to unhealthy snacking. Along with this, make sure you’re drinking plenty of water to stay hydrated! It is recommended that you should drink 8 to 12 cups of water (64 to 96 ounces) a day! 

What should I avoid?

While it’s okay to indulge occasionally, try to avoid certain foods that provide zero nutritional value and instead increase empty calories.

These include:

  • Sugary caffeinated beverages
  • Desserts 
  • Snacks like store-bought chips and cookies
  • Packaged juices

While these items might not be nutritionally beneficial, it’s okay to take limited amounts once in a while.

Items that you should avoid completely include:

  • Alcoholic drinks
  • Recreational drugs

How many calories should I be getting?

Caloric requirements change through different trimesters and can vary for each person depending on their existing physical status.

On average, you need about 1500 to 1800 calories per day during the initial trimester, and 2000 to 2200 calories per day during the second trimester. These requirements increase to 2200-2400 calories per day during the last trimester as you need them to help your baby grow.

If you need specific dietary instructions, it’s best to meet a dietician or ask your healthcare provider so they can recommend your required calories according to your BMI and activity status.