Pregnancy Diet Plan: Eating Right For Two

Eating a healthy, balanced diet during pregnancy is important for your baby's growth and development. It is recommended that you eat around 300 more calories per day than you did before you became pregnant, including foods from the five food groups. Aim for 6-11 servings of breads and grains, 2 to 4 servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts) daily.

A balanced diet

You should also eat iron-rich plant foods, along with some vitamin C, to encourage your body's absorption of iron from non-animal sources. Good plant-based sources of iron include tofu, spinach, and beans. Your baby needs calcium to build strong bones and teeth, and grow a healthy heart, nerves, and muscles. You can get calcium-rich dairy into your diet by eating milk, cheese, and yoghurt.

To maintain a healthy pregnancy, you will need approximately 300 extra calories each day. These calories should come from a balanced diet of protein, fruits, vegetables and whole grains. Keep sweets and fats to a minimum. A healthy, well-balanced diet can also help to reduce some pregnancy symptoms, such as nausea and constipation.

It is also important to stay hydrated by drinking several glasses of water each day, in addition to the fluids in juices and soups. Talk to your health care provider or midwife about restricting your intake of caffeine and artificial sweeteners.

Foods to eat

Eating a healthy, balanced diet during pregnancy is very important for your baby's growth and development. It's recommended that you eat around 300 more calories per day than you did before you became pregnant (600 if you're carrying twins).

Try to eat a variety of foods from the five food groups to get all the nutrients you need. Aim for 6-11 servings of breads and grains, 2-4 servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts) daily.

Choose foods that are high in fibre, such as whole-grain breads, cereals, beans, pasta, and rice, as well as fruits and vegetables. Eat iron-rich plant foods, along with some vitamin C, to encourage your body's absorption of iron from non-animal sources. Good plant-based sources of iron include tofu, spinach, and beans.

Your baby needs calcium to build strong bones and teeth and grow a healthy heart, nerves, and muscles. Milk, cheese, and yoghurt are all calcium-rich dairy products that can help you meet your increased calcium needs during pregnancy.

Foods to avoid

A healthy, balanced diet is important during pregnancy, and you should aim to eat a variety of foods from the five food groups. You should also drink plenty of water to stay hydrated.

However, there are some foods that you should avoid or limit during pregnancy. Firstly, sweets and fats should be kept to a minimum. While it can be difficult to manage cravings for foods that are high in sugar, salt or fat, it is important to try and limit your intake of these. You should also restrict your intake of caffeine and artificial sweeteners, and talk to your healthcare provider or midwife about this.

It is also important to make sure that you are getting enough calcium, as your baby needs this to build strong bones and teeth, and to grow a healthy heart, nerves and muscles. While dairy products are a good source of calcium, there are also many calcium-rich plant-based options, including tofu, spinach and beans.

Pregnancy cravings

To help manage cravings, try to keep sweets and fats to a minimum and choose foods that are high in fibre, such as whole-grain breads, cereals, beans, pasta and rice, as well as fruits and vegetables. You can also try to satisfy your cravings with healthier alternatives, such as frozen yoghurt instead of ice cream, or fruit smoothies instead of milkshakes.

It's also important to stay hydrated by drinking plenty of water, and to talk to your healthcare provider about restricting your intake of caffeine and artificial sweeteners.

Fluid intake

Pregnancy can be a time when you experience cravings for foods that are high in sugar, salt or fat. It is important to eat what you can, especially if you are suffering from morning sickness or severe vomiting. However, you should try to eat a well-balanced diet and take prenatal vitamins. A healthy, well-balanced diet can also help to reduce some pregnancy symptoms, such as nausea and constipation.

You should take in about 300 more calories per day (600 a day if you're carrying twins) than you did before you became pregnant. These calories should come from a balanced diet of protein, fruits, vegetables and whole grains.

Frequently asked questions