Nutrition
and Pregnancy
GENERAL INFORMATION
ABOUT PREGNANCY AND NUTRITION
Eating for two during pregnancy is just a myth.
A healthy, pregnant woman should not exceed an extra 500 calories added to her daily diet.
- During the first trimester, a pregnant woman does not need to eat any extra calories.
- During the second trimester, a pregnant woman only needs 300 extra calories.
- During the third trimester, a pregnant woman only needs 500 extra calories.
The above guidelines are for a healthy pregnant woman. If you are overweight or underweight, then you will have different calorie requirements.
Healthy weight gain during pregnancy
- Healthy weight gain during pregnancy is between 11 to 16 kilograms.
- An underweight pregnant woman should gain 12.7 to 18 kilograms.
- An overweight pregnant woman should gain 6.8 to 11.3 kilograms.
- An obese pregnant woman should gain 5 to 9 kilograms.
Foods to avoid during pregnancy
- Rare, raw, or undercooked meat
- Raw fish (sushi, sashimi, ceviche, and carpaccio)
- Raw or undercooked eggs (this includes soft-boiled or poached eggs)
- Unpasteurized dairy
Unpasteurized milk and foods made from it such as Brie, Feta, Blue cheese, etc
- Unpasteurized cold cuts
Cold cuts of turkey, chicken, ham, etc. Pasteurized foods are safe to eat as they are heated at high temperatures that kill harmful bacteria.
- Alcohol
All kinds of alcohol should be avoided at all costs.
Foods to limit during pregnancy
- All kinds of processed food and junk food, including sweets, chocolate, dessert, pastries, etc.
- Liquid calories
Sugary drinks and other beverages that are high in calories
- Caffeine
A good intake is 200 mg or 12 ounces of caffeine a day (two cups).
- Fish containing high mercury
Mercury is a metal that can be harmful to a baby’s development. Fish that might contain mercury such as tuna or mackerel should be eaten no more than twice a week.
Foods to consume during pregnancy
- Natural and unprocessed foods
Foods without added ingredients.
- Lean protein
Fish, chicken breast, lean cuts of steak
- Low fat pasteurized dairy
-Milk and all kinds of cheeses.
- Wholegrain carbohydrates
Brown rice, brown bread, quinoa, lentils, potatoes, oats, etc.
- Healthy fats
Avocado, olive oil, raw and unsalted nuts, olives, etc.
- Fruits and vegetables
All kinds of fruits and vegetables
Vitamin and mineral recommendations
In addition to following a healthy diet, it is highly recommended to supplement with vitamins and minerals to make sure you and your baby getting all the required nutrients.
Vitamins
Folic Acid
DRI: 600 mcg/day
Vitamin B12
DRI: 2.6 mcg/day
Minerals
Calcium
1000-1300 mg/day
Iron
27 mg/day
Zinc
11-13 mg/day
Sodium
2-3 g/day
Testimonials
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