Dr. Danielle Wright has over 8 years of experience as a physician in reproductive health. She completed her medical and residency training in Obstetrics and Gynecology at the Medical University of South Carolina in Charleston, SC. She is an Officer…
Every soon-to-be mother wonders about the best foods to eat during pregnancy. You may be wondering whether you need to change your diet completely and what to do if you’re craving a slice of pizza.
The truth is that you don’t need to go on a special diet when you’re pregnant. You can indulge in the occasional treat, including pizza and other foods you love. However, moderation is the key. Maintaining a healthy diet that includes all the nutrients you and your growing baby need is also important.
Here’s what you need to know about the best pregnancy diet menu.
According to the NHS, the Office of Disease Prevention and Health Promotion, and UNICEF, the best diet for a pregnant woman is one that’s rich in (1, 2, 3)
Such a healthy and balanced diet helps provide nourishment for you and your growing baby.
A common myth is that pregnant women “eat for two”. This is not only untrue, it could also lead to unhealthy maternal weight gain, which may negatively affect the mother and baby (4). While an expectant mother does need to eat more calories than she was consuming on her pre-pregnancy diet, she doesn’t need to double her calorie intake
The truth is that pregnant women only need to consume an additional 340 to 450 calories each day during their second and third trimesters (2, 5). Note that women carrying twins or triplets are recommended to consume approximately 600 and 900 extra calories a day, respectively (5).
Once you’ve delivered your baby and are actively breastfeeding, your body will need an extra 450 to 500 calories to make enough milk for your infant (6).
Please Note:
If you’re worried about gaining weight while pregnant as you need to consume more calories, remember that gaining weight while expecting is a normal part of the process. The amount of healthy weight gain in pregnant women is largely dependent on pre-pregnancy weight.
Speak to your health provider to better understand how much healthy weight you’re expected to gain – this can help you keep track of the chances of unhealthy gestational weight gain (7).
Check out this article to learn more about an early pregnancy workout: safety tips and more.
The best pregnancy diet plan menu consists of a variety of whole, healthy foods, such as:
It’s important to try and eat five servings of fruits and vegetables every day when pregnant, including fresh, frozen, or canned produce and 100% fruit juices. These foods are rich in vitamins and minerals, such as A, E, K, and C, fiber, folate, potassium, magnesium, iron, phosphorus, zinc, and calcium.
These foods are also rich in antioxidants that protect cells from damage and may help prevent conditions such as gestational diabetes and other pregnancy disorders, in addition to adverse birth disorders (8, 9).
Any healthy 7-day meal plan for pregnant women needs to include complex carbohydrates. These foods provide your body with energy so you don’t feel tired and lethargic (10).
A pregnant woman’s carbohydrate intake recommendation varies by region and country. In the United States, pregnant women are recommended to consume at least 175 grams of carbohydrate per day, which is 45 g more than non-pregnant women (11).
Whole grains such as oatmeal or quinoa, brown rice, and whole-wheat bread and pasta, together with legumes such as lentils and beans are rich in vitamins, such as E, B1, B2, B3, and B6, iron, folate, magnesium, potassium, fiber, and protein.
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Plant-based and lean animal proteins are also another essential part of a healthy pregnancy diet menu week-by-week plan. According to research, adequate intake of proteins is good for the mother and essential for fetal growth, survival, birth weight, and more (12).
The recommended dietary allowance (RDA) for protein during the first trimester of pregnancy is estimated at 46 g a day and 71 g per day during the second and third trimesters (13).
Excellent sources for a 7-day pregnancy diet menu include lean meats, poultry, fish, eggs, dairy, beans, lentils, nuts, seeds, and soy products.
Expectant mothers should consume up to 30% of their daily calorie intake from healthy fats and oils (14). Healthy fat sources olive oil, avocado, nut butter, oily fish, grass-fed butter, and full-fat dairy products, are all great options. Healthy fats with omega-3 fatty acids are particularly important for your baby’s brain development after birth (5).
Research on the consumption of milk and other dairy products during pregnancy has shown a decreased risk of adverse maternal outcomes and increased benefits in infant birth weight and length (15, 16). Dairy products and fortified dairy products are also rich in calcium, which is essential for the bone health of the expectant mother and baby.
It’s also a good idea to take supplements throughout pregnancy to make up for any nutritional deficiencies. Make sure to talk with your doctor or a registered dietitian before you start taking supplements, as some may be harmful during pregnancy. Generally, pregnant women need to supplement the following nutrients, so look for a prenatal vitamin formulated for pregnancy that contains them.
Iron is a major component of hemoglobin. Hemoglobin is the protein that carries oxygen in red blood cells. The maternal volume of blood in the body rises by roughly 45% during pregnancy (17). To generate extra hemoglobin in this blood, pregnant women need more iron. An iron deficiency in pregnancy has been shown to lead to adverse pregnancy outcomes, including increased maternal illness, low birth weight, prematurity, slow and smaller-than-average fetal growth, and problems with fetal brain development (18).
Taking a prenatal supplement with iron ensures that you have sufficient iron throughout your pregnancy.
Pregnant women need 600 micrograms of folate daily. Folate is needed for healthy cell division, particularly during fetal growth and pregnancy. It’s also important for the formation of red blood cells (19). As it’s essential during the very early stages of pregnancy, it’s often recommended that folate (or folic acid) supplementation is started a few months before conception.
Adequate vitamin D intake during pregnancy may lower your risk of preeclampsia, gestational diabetes, bacterial vaginosis, and preterm labor. Vitamin D plays a crucial role in helping your body absorb calcium and phosphorus (20).
During pregnancy, it’s important to get at least 600 IU of vitamin D every day as you’re more likely to be deficient in vitamin D when pregnant.
A pregnant woman needs 11 milligrams of zinc daily (21). Some studies have shown that supplementing with zinc may improve birth outcomes and reduce the risk of preterm births, particularly for low-income women (22).
The majority of pregnant women don’t get enough choline in their diet. Choline helps with the development and growth of the nervous system and liver during fetal life and infancy. Research has suggested that choline influences early brain development, learning abilities, memory retention, and behavior in infants (28).
Here’s an example of a 7-day healthy menu for pregnant women:
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For a more in-depth meal plan, check out our article on a 28-week pregnancy diet.
Avoiding foodborne illness is particularly important during pregnancy. You should exercise caution when including these foods in your pregnancy diet plan menu:
Raw or Undercooked Meat, Poultry, Eggs, and Seafood
These foods may contain bacteria called listeria, which can cause illness in a mother and baby during pregnancy. These foods also include processed meats such as deli meats (24). If you do eat these foods, make sure they’re cooked thoroughly, with no pink left in the center of the meat before eating them.
Pre-prepared Foods, Ready Meals, or Takeaways
Pre-prepared foods are usually made with raw eggs, meats, poultry, etc. They may not have been cooked at high enough temperatures to kill the harmful bacteria that is found in these ingredients, so they may cause illness when you eat them.
Unpasteurized Juice or Dairy Products
Unpasteurized juice, raw milk, or unpasteurized cheese can contain the bacteria listeria (24). Pasteurization kills the bacteria before these products reach your table.
Unwashed Vegetables and Fruit
Produce, such as fruits, vegetables, and salads, should be washed thoroughly before eating to remove any harmful bacteria.
Read more: Pregnancy Treadmill Workout: Benefits, Safety, and a Sample Routine
While it’s commendable that you’re considering achieving a healthy weight before meeting your baby, weight loss may not be the best idea at this time. Weight loss requires reducing your calorie intake and performing exercise, sometimes high-impact workouts, to see quick and long-term results.
During pregnancy, high-impact workouts aren’t recommended, and cutting your calorie intake may have adverse effects on you and your baby. However, all hope is not lost. Healthy weight loss during pregnancy may be achieved with the right conditions and guidance.
You should speak to your health provider so you can come up with a dietary and low-impact exercise plan that will help you shed those extra calories without risking your health and pregnancy.
Most answers to what makes a baby beautiful in the womb are anecdotal and have no scientific research to back them. Your baby’s features are based on parental genetics. Yes, coconut water is a good and safe option for hydration during pregnancy (25). There isn’t one single “best” fruit for pregnancy. All fruits are good for pregnancy, so eat as many as you can and in as many varieties as you can find. Research has shown that low physical activity and poor nutrition can impair brain development in the womb. To avoid this, pregnant women should increase their physical activity – within the recommended safety precautions – and they should also maintain a healthy diet. Low-mercury seafood and iron and folate-rich foods may help improve cognitive development in the womb and may also reduce the risk of the development of cognitive and brain-related adverse effects (26, 27).Frequently Asked Questions
What makes a baby beautiful in the womb?
Is coconut water good for pregnancy?
Which fruit is best for pregnancy?
How can I improve my baby’s brain during pregnancy?
When you’re considering specifications for your pregnancy diet menu, you should aim to eat a healthy and well-balanced diet that’s full of whole grains, plant-based proteins, healthy fats, and fresh produce.
It’s okay to indulge in occasional treats as long as they come from nutrient-dense foods that provide the vitamins and minerals that are needed for the health of both mother and baby.
Consult a healthcare professional or registered dietitian to get more personalized advice regarding your nutrition regimen during pregnancy – after all, every woman is different.
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