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The pregnancy diet is a major aspect of the journey. You are no longer just eating for sustainability while pregnant. Instead, your diet helps you navigate your pregnancy journey.
A proper diet during pregnancy can give your child a headstart, as it can ensure proper fetal development. Your child’s immune system and cognitive abilities also depend largely on your pregnancy diet.
You cannot afford to be careless about what you eat during pregnancy. Fortunately, you do not have to worry so much if you already eat healthy. You may only need to make slight changes. Whether you have paid attention to your meals before or not, now is the time to do so, and we are here to help you.
Balance and Variety
You have probably heard that you will be eating for two (or more) while pregnant. This does not mean you have to eat double or multiple portions of the meals you ate before pregnancy. However, you need to be more strategic to ensure you eat a proper diet that works for every aspect of maternal and fetal health.
Foods to Eat
You need about 300 extra calories every day during pregnancy. However, getting all the calories from the same meal makes the food less effective. There are eight meal classes, each with benefits, and they must be taken appropriately.
These meal classes also have various food examples under them, and some foods can sometimes belong to more than one class of food nutrient. So, you must eat a meal that contains various food classes to get adequate nutrients.
1. Complex Carbohydrates
Complex carbohydrates are dense in nutrients and essential for sustaining energy and aiding digestion. You can get complex carbohydrates from these foods:
- Whole grains like brown rice, oats, quinoa, and whole wheat bread
- Legumes like beans, lentils and chickpeas
- Vegetables like sweet potatoes, carrots, and butternut squash
- Fruits like apples, berries, and pears
- Whole-grain pasta
2. Protein
You need protein for fetal growth, placenta development, breast milk production, and overall maternal health. The best sources of protein for a pregnant woman include:
- Lean meats like lean beef cuts, chicken, and turkey
- Fish like salmon, sardines, and trout
- Diary products like milk, cheese, and yogurt
- Legumes like beans, lentils, and chickpeas
- Nuts and seeds like almonds, walnuts, and chia seeds
- Soy products like tofu, tempeh, and edamame
- Eggs
3. Vegetables
Vegetables are nutrient-dense, high in fiber content, low in calories, and also good for hydration. Therefore, they are essential during pregnancy to support development and prevent issues like constipation. Beneficial vegetables for pregnant women include:
- Leafy greens
- Brocolli
- Bell peppers
- Sweet potatoes
- Carrots
- Tomatoes
- Avocadoes
4. Fruits
Fruits are natural sugars that are nutrient-dense and rich in antioxidants. Also, they aid hydration and have a high fiber content, aiding digestion. Beneficial fruits for a pregnant woman include:
- Berries
- Oranges
- Bananas
- Apples
- Avocadoes
- Mangoes
- Pomegranates
- Kiwis
5. Grains and legumes
Grains and legumes contribute to energy sustainability, have high fiber content and protein, and are nutrient-dense. Therefore, you should include the following grains and legumes in your pregnancy meals:
- Quinoa
- Barley
- Whole wheat bread
- Oats
- Chickpeas
- Black beans
6. Fiber
Fiber is significant for weight management, water retention, digestive health, and maintaining a healthy blood sugar. Examples of high-fiber foods are:
- Legumes
- Nuts and seeds
- Avocadoes
- Vegetables
- Whole grains
7. Fat
You do not have to run away from fats during pregnancy. In fact, they are essential for brain development, energy sustenance, hormone production, cell growth, and the absorption of vitamins. Examples of healthy fats for pregnant women are:
- Coconut oil
- Avocadoes
- Fatty fish
- Nuts and seeds
- Olive oil
8. Salt
Salt is equally important for managing fluid levels, nerve function, and overall bodily health during pregnancy. You can choose from various types of salt, such as table salt, Kosher salt, and sea salt, during pregnancy.
Healthy Meal Plans for Pregnancy (10 DFY Recipes)
Making a healthy meal during pregnancy may seem daunting, so we have some recipes to help you with your journey. These meal plans contain balanced, dietician-approved meals that you can easily cook yourself.
1. Egg Wraps
Nutrition Facts
- Calories: 453.4
- Protein: 26.2 g
- Carbohydrate: 44 g
- Dietary Fiber: 6.86 g
- Total Sugars: 0.941 g
- Total Fat: 21.2 g
- Saturated Fat: 5.989 g
- Cholesterol: 231.5 mg
- Total Omega-3 FA: 0.164 g
- Calcium: 353.8 mg
- Iron: 4.448 mg
- Sodium: 856.6 mg
- Vitamin D: 0.438 mcg
- Folate: 123.6 mcg
- Folic Acid: 16.8 mcg
Procedure
- Gather the necessary ingredients: two teaspoons of olive oil, 1 cup baby spinach, 1/4 cup shredded Mexican blend, 1/4 cup salsa, and a 10-inch whole wheat tortilla
- Scramble one egg and one egg white in olive oil
- Add the baby spinach and sauté until wilted
- Spread the tortilla and add cheese on top
- Add the spinach-egg mixture and top with cheese and salsa
- Roll, heat for a few seconds, and enjoy
2. Bacon and Egg Frittata
Nutrition Facts
- Calories: 184
- Protein: 16 g
- Carbohydrate: 1 g
- Fiber: 0 g
- Fat: 11 g
- Saturated fat: 4 g
- Sugars: 0 g
- Calcium: 38 mg
- Sodium: 456 mg
Procedure
- Gather the ingredients: six large eggs, four slices of chopped bacon, one cup roughly chopped baby spinach, half a cup halved cherry tomatoes, 1/4 cup milk (or cream for a richer frittata), one cup shredded cheddar cheese, one cup shredded mozzarella cheese, 1/4 teaspoon salt, 1/4 teaspoon black pepper, one tablespoon olive oil, and one small, finely chopped onion
- Preheat your oven to 375°F (190°C)
- Cook the bacon until crispy
- In the same skillet, sauté the vegetables
- Whisk the eggs, milk, salt, and pepper together in a large bowl
- Add the cooked bacon and cherry tomatoes to the skillet with the spinach and onion, spreading them evenly
- Pour the egg mixture over the vegetables and bacon in the skillet
- Allow the frittata to cook on the stovetop over medium heat for about 3–4 minutes, or until the edges start to set
- Transfer the skillet to the preheated oven and bake for 15–20 minutes, or until the frittata is fully set and slightly golden on top
3. Scrambled Eggs with Spinach and Whole Grain Toast
Nutrition Facts
- Calories: 250
- Protein: 15 g
- Carbohydrates: 20 g
- Fat: 15 g
- Fiber: 4 g
Procedure
- Prepare the ingredients: two eggs, one cup of spinach, one tablespoon of milk, one tablespoon of olive oil, one slice of whole grain bread, salt, and pepper to taste.
- In a bowl, whisk eggs with milk, salt, and pepper
- Heat olive oil in a skillet, add spinach and cook until wilted
- Pour in the egg mixture and scramble until cooked through
- Serve with a slice of whole-grain toast
4. Avocado Toast with Whole Grain Bread and a Poached Egg
Nutrition Facts
- Calories: 300
- Protein: 12 g
- Carbohydrates: 25 g
- Fat: 18 g
- Fiber: 7 g
Procedure
- Gather the ingredients: one slice of whole grain bread, half an avocado, one egg, one tablespoon of vinegar, salt, and pepper to taste
- Toast the whole-grain bread
- Mash avocado and spread it on the toast; season with salt and pepper
- To poach the egg, bring a pot of water to a simmer and add vinegar
- Crack the egg into a small bowl, then gently slide it into the water
- Cook for 3–4 minutes, then remove with a slotted spoon and place on the avocado toast
5. Lentil Soup with Spinach and Carrots
Nutrition Facts
- Calories: 250
- Protein: 18 g
- Carbohydrates: 40 g
- Fat: 2 g
- Fiber: 15 g
Procedure
- Gather the ingredients, which include 1 cup of lentils, one chopped onion, two diced carrots, 2 cups spinach, 4 cups vegetable broth, one teaspoon of cumin, salt, and pepper to taste
- Rinse lentils and set aside
- In a large pot, sauté onions and carrots until soft
- Add lentils, vegetable broth, cumin, salt, and pepper
- Bring to a boil, then reduce heat and simmer for 30 minutes
- Add spinach and cook for another 5 minutes
6. Grilled Salmon with Quinoa and Steamed Broccoli
Nutrition Facts
- Calories: 450
- Protein: 35 g
- Carbohydrates: 45 g
- Fat: 15 g
- Fiber: 7 g
Procedure
- Gather the ingredients, which include one salmon fillet, one cup of quinoa, two cups of broccoli florets, one lemon, salt, and pepper to taste
- Season salmon with salt, pepper, and lemon juice
- Grill salmon for 4-5 minutes on each side until cooked through
- Cook quinoa according to package instructions
- Steam broccoli for about 5-7 minutes until tender
- Serve salmon over quinoa with a side of broccoli
7. Chicken Salad with Mixed Greens, Cherry Tomatoes, and Avocado
Nutrition Facts
- Calories: 400
- Protein: 30 g
- Carbohydrates: 15 g
- Fat: 25 g
- Fiber: 7 g
Procedure
- Gather the ingredients: 1 cup mixed greens, one grilled and sliced chicken breast, 1/2 cup halved cherry tomatoes, 1/2 slivered avocado, two tablespoons olive oil, one tablespoon balsamic vinegar, salt, and pepper to taste
- Place mixed greens in a bowl
- Top with grilled chicken, cherry tomatoes, and avocado
- Drizzle olive oil and balsamic vinegar over the salad
- Season with salt and pepper
8. Baked Sweet Potato with Black Beans, Corn, and Mixed Vegetables
Nutrition Facts
- Calories: 350
- Protein: 10 g
- Carbohydrates: 65 g
- Fat: 10 g
- Fiber: 12 g
Procedure
- Prepare the ingredients, including one large sweet potato, 1/2 cup rinsed and drained black beans, 1/2 cup corn kernels, 1 cup mixed vegetables (bell peppers, onions, zucchini), one tablespoon olive oil, salt, and pepper to taste
- Preheat the oven to 400°F (200°C)
- Pierce the sweet potato with a fork and bake for 45–50 minutes until tender
- In a skillet, heat olive oil and sauté mixed vegetables until soft
- Add black beans and corn
- Season with salt and pepper
- Split the baked sweet potato open and top with the vegetable mixture
9. Quinoa and Avocado Salad with Lemon Dressing
Nutrition Facts
- Calories: 350
- Protein: 8 g
- Carbohydrates: 40 g
- Fat: 20 g
- Fiber: 9 g
Procedure
- Gather the ingredients: 1 cup cooked and cooled quinoa, one ripe diced avocado, one cup halved cherry tomatoes, one cup diced cucumber, half a cup diced red bell pepper, 1/4 cup finely chopped red onion, 1/4 cup chopped fresh parsley, 1/4 cup crumbled feta cheese, 1/4 cup extra virgin olive oil, the juice of one lemon, one tablespoon honey or maple syrup, salt and pepper to taste
- Rinse the quinoa under cool water, cook, and let cool
- Prepare your vegetables
- In a small bowl, whisk together the olive oil, lemon juice, honey, salt, and pepper to serve as dressing
- Assemble the salad in a bowl, pour the dressing over it, and serve
10. Pregnancy Power Smoothie
Nutrition Facts
- Calories: 350
- Protein: 15 g
- Carbohydrates: 50 g
- Fat: 15 g
- Fiber: 10 g
Procedure
- Prepare the ingredients, including 1 cup spinach, 1 cup frozen mixed berries (strawberries, blueberries, raspberries), one banana, 1/2 avocado, 1 cup Greek yogurt, one tablespoon chia seeds, 1 cup almond milk (or other milk of choice), and one tablespoon honey (optional)
- Add to the blender and blend together until smooth
- Add some ice or toppings of your choice
Vitamins to Consume
Vitamins are essential for your body to function excellently during pregnancy. You can find most vitamins in your foods, and you may need to supplement some. Below is a list of vitamins that should be part of your healthy meal plan for pregnancy and their benefits in your pregnancy journey.
- Choline: It is necessary for fetal brain development, lipid metabolism, and cognitive function support.
- Folic acid: This vitamin is essential for DNA synthesis and repair, cell division, and overall fetal growth.
- Pantothenic acid (B5): It is crucial for red blood cell development and adrenal functions. And effective stress management.
- Riboflavin (B2): Vitamin B2 helps convert carbohydrates to energy and is vital for cell functions.
- Thiamine (B1): Thiamine is necessary for nerve, muscle, and heart functioning, glucose metabolism, and fighting off some brain disorders.
- Vitamin A: This vitamin is crucial for healthy vision, production of white blood cells, and maintaining skin health.
- Vitamin B6 (pyridoxine): plays a crucial role in protein metabolism, cognitive development, and immune function.
- B12: Essential for DNA synthesis, red blood formation, and neurological functions.
- Vitamin C (ascorbic acid): Crucial for collagen, absorption of iron, and strengthening the immune system
- Vitamin D: Vital for bone health, immune function, and calcium absorption
Frequently Asked Questions
While it is impossible to stay at your prenatal weight during pregnancy, managing your body weight can be beneficial. A balanced diet is the key. Eat controlled portions, focusing on nutrients and hydrating appropriately. Avoid empty calories, manage your sleep and stress, and exercise regularly.
The necessary increase in a pregnant woman’s calorie intake usually happens between the 13th and 26th weeks. An additional intake of about 300 calories is recommended during this period. You may also need about 400 to 450 extra calories in the third trimester to support the rapid fetal growth.
Some evidence suggests that a baby may kick more if the mother is hungry. This is primarily linked to the baby’s activity increasing with the drop in the mother’s glucose level. Also, mothers tend to be more still when hungry, enabling them to notice the baby’s movement more.
hey, so I was looking at the meal plans and was wondering if the egg wraps are easy to digest? being pregnant makes my stomach a lil sensitive. thx
AmyLee21, I tried egg wraps during my pregnancy and found them quite gentle. Just make sure not to overload on spices. Avocado helps too!
This is great! I’ve been looking for ways to help out and cook healthier meals. The lentil soup recipe seems perfect.
Loving the focus on complex carbs and protein! It’s so important to get the right balance, especially during pregnancy.
idk about some of these meals, are they really that good for you during pregnancy? seems like too much work tbh
Can someone tell me if the Pregnancy Power Smoothie is okay for morning sickness? I struggle to eat in the morning.
Interesting article, Vitamins For Woman. However, I’d argue that the section on fats could use more nuance. Not all fats are created equal, and some, like omega-3s, are crucial for development.
Thanks for including plant-based options like lentil soup and quinoa salad. It’s awesome to see inclusive meal choices.
so, how do i know if im getting enough fiber? not really sure what to look for.
Great, another article preaching about the wonders of fruits and veggies. As if we haven’t heard that a million times.
Loving the mix of meals here, definitely gonna try some of these to keep us healthy. That grilled salmon sounds epic!
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