Good nutrition during pregnancy, and enough of it, is very important for your baby to grow and develop. Starting the second trimester, you should be eating about 300 more calories per day than you did before you became pregnant. Here are some recommendations to keep you and your baby healthy.

Eat a variety of foods

Example of foods providing the nutrients you need:


– 6-11 servings of breads and grains
– 2 to 4 servings of fruit
– 4 or more servings of vegetables
– 4 servings of dairy products
– 3 servings of protein sources (meat, poultry, fish, eggs or nuts).
– fats and sweets sparingly.


– Choose foods high in fiber such as whole-grain breads, cereals, pasta and rice, fruits and vegetables.

– Take a prenatal vitamin supplement to get enough vitamins and minerals every day.

– Eat and drink at least four servings of dairy products and calcium-rich foods a day to ensure that you are getting 1000-1300 mg of calcium in your daily diet during pregnancy.

– Eat at least three servings of iron-rich foods, such as lean meats, spinach, beans, and breakfast cereals each day to ensure you are getting 27 mg of iron daily.

– Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussels sprouts, green peppers, tomatoes, and mustard greens. Pregnant women need 70 mg of vitamin C a day.

– Choose high folic acid foods, like dark green leafy vegetables, veal, and legumes (beans, black-eyed peas and chickpeas) to help prevent neural tube defects.

healthy things to eat while pregnant

– Alcohol has been linked to premature delivery, mental retardationbirth defects, and low birthweight babies.

– Limit caffeine to no more than 300 mg per day. An 8-ounce cup of coffee has about 150 mg of caffeine on average while black tea has typically about 80 mg.

– The use of saccharin is strongly discouraged during pregnancy, because it can cross the placenta and may remain in fetal tissues. But other non-nutritive or artificial sweeteners approved by the FDA are acceptable during pregnancy: aspartame (NutraSweet), acesulfame-K (Sunett), and sucralose (Splenda).

– Do not eat shark, swordfish, king mackerel, because they contain high levels of mercury.

– Avoid feta, Brie, Camembert, blue-veined, and Mexican-style cheese. These cheeses are often unpasteurized and may cause infection.

– Avoid raw fish, especially shellfish like oysters and clams.

Superfoods: Healthy things to eat while pregnant

1- Broccoli
2- Strawberries
3- Oatmeal
4- Banana
5- Tomatoes
6- Blueberries
7- Fish and salmon

healthy things to eat while pregnant
8- Cabbage
9- Whole wheat bread
10- Sweet potatoes
11- Cantaloupe
12- Almonds
13- Pomegranate
14- Chickpeas
15- Olive oil
16- Dried apricots
17- Lean meat- chicken
18- Orange juice

For further options of foods to eat during pregnancy, follow this link.

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