How to Eat During Pregnancy: Nutrition Tips and Meal Ideas

Eating healthily is essential for pregnant women, as it’s vital for both maternal health and baby development.

But are you having a hard time handling your diet while you’re pregnant? 

Well, you’re not alone. In fact, that’s the norm! Countless studies have shown that most women have a hard time balancing their diets.

And it’s no surprise—pregnant women have to consider what’s good for the baby and what’s good for themselves, all while struggling with physiological and psychological struggles like food cravings!

In this article, we’ll outline what you need to know about nutrition for pregnant women—plus some meal ideas!

What Nutrients Should I Prioritize During Pregnancy?

Truth be told, eating a healthy diet during pregnancy isn’t significantly different from eating a healthy diet when you’re not pregnant. 

At the end of the day, you should eat a healthy, balanced diet that consists of a variety of foods.

With that said, here are some notes about the nutrients you should be prioritizing if you’re pregnant.

Folic Acid

Folic acid, or vitamin B9, plays an important role in developing your baby’s brain and spinal cord. Getting enough folic acid, especially in early pregnancy, also helps prevent neural tube defects, such as spina bifida. 

While you can get folic acid from leafy greens, beans, and fortified grains, it’s typically not enough for pregnant women. That’s why medical institutions like the UK’s NHS recommend getting folic acid supplements.

Iron

During pregnancy, your body produces more blood to carry nutrients to your baby. This is why getting plenty of iron is essential to keep your blood volume at a healthy level. It also helps prevent anemia, feelings of fatigue, and other complications.

Foods rich in iron include: 

• Lean meats;
• Spinach;
• Legumes;
• Tofu.

Also, try consuming vitamin C-rich foods, like oranges and other fruits, which can enhance iron absorption.

Calcium

Your baby’s bones, teeth, and muscles require calcium to develop properly. If your diet is low in calcium, your body will draw from her own bones! This might potentially affect your bone health later in life. 

Dairy products, almonds, and leafy greens all provide good amounts of calcium.

Protein

Protein is the building block of cells and is crucial for the bodily development of your baby. It’s particularly vital in the second and third trimesters when your baby is growing the most rapidly.

Foods like lean meats, eggs, nuts, and legumes are excellent sources of protein.

Omega-3 Fatty Acids

Omega-3s, particularly DHA, are important for your baby’s brain and eye development. Fish like salmon, which is low in mercury, as well as walnuts and flaxseeds, are great omega-3 sources.

Fiber

Due to hormones behaving differently during pregnancy, many pregnant women experience digestive issues like constipation. 

If you’re experiencing constipation, fiber-rich like fruits, vegetables, and whole grains will be of massive help.

4 Tips for Healthy Eating Habits During Pregnancy

The best diet for pregnant women isn’t very complicated—in fact, it’s not really too different from the best eating practices for non-pregnant women.

Simply focus on whole, nutrient-rich foods, eat plenty of vegetables, get enough protein, stay hydrated, and get that folic acid. Here are some more tips.

Eat More 

Since you are technically eating for two people, you should be eating a bit more than they usually do. On average, pregnant women should be eating around 300 calories more than they otherwise would.

But don’t worry—this doesn’t necessarily mean that you need to start tracking calories. Most pregnant women already feel hungrier than they usually do anyway, so you’d naturally be more inclined to consume those extra calories.

Eat Small, Frequent Meals

During pregnancy, many women can experience heartburn and nausea. If this applies to you, try eating small, frequent meals. This can help alleviate these symptoms all while maintaining a balanced blood sugar level which is beneficial for your baby.

Stay Hydrated

Drinking enough water is another vital part of maintaining increased blood volume for your baby. It also keeps amniotic fluid at optimal levels. A good rule of thumb is around 8-10 glasses per day.

Limit Processed Foods and Added Sugars

Like eating for non-pregnant people, a healthy diet consumes little to no processed foods that are high in unhealthy fats, sodium and added sugars.

However, it’s also very common for pregnant women to have cravings for these processed foods. Just remember to keep your intake at a minimum! One way to minimize cravings is to practice mindful eating. This practice helps you connect with your body’s hunger and fullness signals better, making it easier to avoid overeating.

Meal Ideas for Pregnant Women

So, what do these nutrition guidelines look like when applied to real-life eating? Here’s a sample meal plan with healthy, balanced meals that check all the boxes needed for pregnancy:

Breakfast: Greek Yogurt Parfait with Berries and Nuts

A simple Greek yogurt parfait provides protein, calcium, and probiotics for digestive health. The berries offer fiber and vitamin C content, while nuts provide you with healthy fats and extra protein.

Lunch: Grilled Chicken Salad with Leafy Greens, Quinoa, and Avocado

This salad has high amounts of protein, fiber, healthy fats, and essential vitamins. Quinoa provides a complete protein source along with complex carbohydrates, while avocado contributes healthy fats that support fetal brain development.

Snack: Apple Slices with Almond Butter

Apples and almond butter offer a balanced snack with fiber, healthy fats, and a bit of protein, helping you maintain your energy levels.

Dinner: Baked Salmon with Sweet Potatoes and Steamed Broccoli

Salmon is a great source of protein and omega-3 fatty acids, while sweet potatoes provide beta-carotene for fetal cell development. Broccoli is a great source of folate, fiber, and vitamin C, rounding out this nutritious dinner.

Evening Snack: Cottage Cheese with Fresh Fruit

Cottage cheese is high in protein and calcium, making it a great bedtime snack that helps regulate your blood sugar at night. Add some fresh fruit for vitamins, minerals, and natural sweetness.

Common Pregnancy Dietary Issues

It’s not unlikely for pregnant women to experience several dietary issues. Here are some of the most common ones:

Nausea and Morning Sickness

For those struggling with nausea, bland, easy-to-digest foods, such as toast, bananas, and rice, can be helpful. Ginger and peppermint tea are also well-known natural remedies.

Heartburn

If heartburn is an issue for you, avoid spicy, fatty, or acidic foods for now. Eating smaller meals and not lying down immediately after eating can also help with these symptoms.

Constipation

Constipation is often remedied by high fiber intake from whole grains, fruits, and vegetables (though you should be eating those anyway!). Staying hydrated and engaging in light exercise, like walking, can also aid constipation.

Conclusion

Every woman and every pregnancy is different. You may have specific conditions that require specific nutrition advice. To get better, more tailored nutrition advice, you should seek the help of a professional nutritionist or doctor. Though you probably already have an OB-Gynecologist if you’re pregnant

We know that it can be difficult at times to get out of the house during pregnancy, so see if your doctor offers virtual consultations. If you’re going to do this, just make sure you’re using a VPN so you’re protecting your data. After all, you’ll probably have sensitive medical files on your computer if you’re pregnant! You can find a VPN installer here.

Your diet doesn’t need to be perfect! No diet is 100% perfect all the time. Just remember the pointers we discussed above and be mindful of your eating habits. Always keep in mind that you’re doing this not just for yourself but also your baby!