Subscribe To
This Site

Diet During Pregnancy

Eating during the pregnancy is important for you and for your baby. You need to be on a diet immediately after you learn that you are pregnant because of 2 main reasons – proper nutrition is essential for healthy baby and you want still to be sexy and enjoy men’s attention.

Women before and during pregnancy need special vitamin care, my pregnant girlfriend takes these prenatal vitamins (These vitamins contain 800 mcg Folic acid per serving. Even though lots of foods, particularly breakfast cereals, are fortified with folic acid, doctors now encourage women to take folic acid supplements before and throughout pregnancy, especially for the first 28 days.).

I made for my pregnant girlfriend the following diet during pregnancy:

Every day you must eat one portion from the following five groups of foods (every food group can be a separate meal; or 5 meals per day).

1. Portion diary food. This could be a box of yogurt (300-500 grams or a pound), 1-2 glasses of milk, 200 grams cheese or cottage cheese. Diary foods bring the necessary dose of Calcium.

2. Portion fresh fruits. App. 300-500 grams per day (2-3 fruits). This could be any fresh fruit. Fruits supply fibers (and Vitamins) and this helps to prevent (or heal) constipation during pregnancy. Also fruits sate the hunger for sweets. If you have sweet cravings it is better to over eat with fruits than to stuff yourself with chocolate and cookies. Even you eat more than 500 grams fruits per day it is better than to eat carbs from chocolates and cookies which will immediately stick to your buttocks and belly like fat.

3. Lots of vegetables. There is no limitations in the amount of veggies you can eat. It is better to eat them fresh instead of from cans. The only limitation is not to eat more than 200 grams potatoes per day and not every day. Vegetables also bring fiber and vitamins so it is always good idea to have salad all the day.

4. Whole grains and legumes. Even you are afraid to gain weight you need to eat bread but be careful to be whole grain type. 2 slices per day will not spoil your diet on the contrary, your baby needs the nutrients in whole grains. Other good sources are oat meal (not cereals). Legumes are must for pregnancy diet because they contain fibers, good carbs and protein. You can afford pasta from time to time (1-2 times per week), but read the label that is whole grain pasta.

5. Lean meat and fish. 200-400 grams per day, boiled or baked, don’t eat fried meat. Its is a good idea to eat meat (fish) for lunch and dinner.

Note: Fish is healthy food and you should consider eating it twice a week, but there are types of fish that contain high levels of mercury which can cause damage to the developing nervous system of a fetus. Good fish for pregnant women are canned light tuna and salmon – they contain low levels of mercury. Read more about mercury in fish

Eating during pregnancy Tips and Tricks

1. Once per week you can eat one of these (did I say one of them?) – a piece of cake or a chocolate bar or a pizza.

2. Two-three times per week eat nuts, raw nuts are better.

3. Replace oil with olive oil , because olive oil contains unsaturated fat which is important for the time the baby’s brain is forming, also unsaturated fat is essential for absorbing fatty soluble vitamins (like A and K for example).

4. When you have cravings - stuff with fruits and vegetables. This will eliminated the need of sweets and will load vitamins and minerals in your body.

One day example for a pregnancy diet

Breakfast
A glass of milk with 4-5 spoons of plain oat meal. To sweeten these add a banana or half spoon of honey.

Snack
A fruit.

Lunch
150-200 grams baked (grilled) meat (fillet) plus big fresh salad and a slice of whole grain bread.

Snack
A fruit or a box of plain (not sweetened) yogurt.OrA bowl of legumes (beans, peace or lentils).

Dinner
150-200 grams of grilled lean meat (fish) with fresh salad

Here are some of the most common nutrients you need and the foods that contain them:

Nutrient	Needed for	Best sources
Protein	cell growth and blood production	lean meat, fish, poultry, egg whites, beans, peanut butter, tofu
Carbohydrates	daily energy production	breads, cereals, rice, potatoes, pasta, fruits, vegetables
Calcium	strong bones and teeth, muscle contraction, nerve function	milk, cheese, yogurt, sardines or salmon with bones, spinach
Iron	red blood cell production (needed to prevent anemia)	lean red meat, spinach, iron-fortified whole-grain breads and cereals
Vitamin A	healthy skin, good eyesight, growing bones	carrots, dark leafy greens, sweet potatoes
Vitamin C	healthy gums, teeth, and bones; assistance with iron absorption	citrus fruit, broccoli, tomatoes, fortified fruit juices
Vitamin B6	red blood cell formation; effective use of protein, fat, and carbohydrates	pork, ham, whole-grain cereals, bananas
Vitamin B12	formation of red blood cells, maintaining nervous system health	meat, fish, poultry, milk (Note: vegetarians who don't eat dairy products need supplemental B12)
Vitamin D	healthy bones and teeth; aids absorption of calcium	fortified milk, dairy products, cereals, and breads
Folic acid	blood and protein production, effective enzyme function	green leafy vegetables, dark yellow fruits and vegetables, beans, peas, nuts
Fat	body energy stores	meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils (Note: limit fat intake to 30% or less of your total daily calorie intake)

Source Eating pregnancy

Most people believe that pregnant women need a lot more food than non pregnant women – this is not true!

Pregnant women don’t need more food, but they need quality food rich in vitamins, minerals, unsaturated fat, fibers, protein, good carbohydrates and plenty of water.

So, pregnant women, don’t ease that you need to eat a lot because this is important for the baby. For the baby is important to eat high quality foods which are not cakes, candies, chocolates, puddings, sodas and so on junk food.

This may sounds ridiculous but is the truth: Everybody will adore you until you are pregnant and will forgive you the extra weight, BUT after the delivery you will have no excuse for the big butt and belly and everybody will think that you are fat!!!

It is better to start a diet during the pregnancy immediately after you learn the happy news.

Important skin care for pregnant women

Urgently start to apply anti stretch marks cream. Even you are in the first trimester start taking care of stretch marks because your skin needs time to prepare for the upcoming stretching. Be careful not to massage your belly and breasts because this can cause contractions, apply anti stretch marks cream quickly. I like this Erbaviva Stretch Mark Cream, because it contains shea butter which is the strongest stretch mark fighter.

I wish to all future mothers healthy babies and beautiful look after the delivery :-)

Check other Diet plans that may help your friends and relatives to lose weight and live healthy.

Go to Home page