Tips to Create the Perfect Pregnancy Meal Plan

There is no other time that diet will be as important as it is when you are pregnant.

A pregnancy diet doesn’t mean that you want to lose weight or watch your calories. It does mean eating foods that provide you with essentials vitamins, minerals, iron, and folic acid.

If you’re pregnant, you probably already have too much on your mind. Learn how to create the perfect pregnancy meal plan with these tips.

Food Groups to Create a Pregnancy Meal Plan

The type of pregnancy diet menu you want to follow is using the main food groups as a guideline. Here is a list of the main food groups and what to eat when pregnant.

1. Fruit and Vegetables

Fruits and vegetables contain Vitamin C and Folic Acid. Some fruits and vegetables that contain Vitamin C are oranges, grapefruits, broccoli, and tomatoes. You should be consuming at least 70 mg of Vitamin C on a daily basis.

Foods that contain folic acid are dark green leafy vegetables, beans, and peas. You should be consuming at least 0.4 mg of folic acid per day.

To break it down meals for pregnant women should contain at least 2-4 servings of fruit and at least 4 servings of vegetables per day.

2. Bread and Grains

Carbohydrates provide your body with energy. Carbohydrates are found mostly in bread and grains. They also contain important nutrients such as iron, protein and B Vitamins.

Some foods that can provide you with enough essential nutrients and carbohydrates are fortified bread and cereal.

Healthy pregnancy meals throughout the day should include 6-11 servings of bread and grains.

3. Protein Sources

A baby’s development needs protein and lots of it. Sources of protein include fish, eggs, poultry, and beans. Protein contains essential B vitamins and iron.

Within the second and third trimesters, your baby needs loads of protein. Especially protein that contains plenty of iron which helps bring oxygen to your developing baby.

Iron deficiency is a threat during pregnancy and so eating plenty of iron will help with increased fatigue, weakness, and even depression.

4. Dairy

Dairy contains calcium which is essential during pregnancy. Because your growing baby takes a large amount of calcium from your body you need plenty of calcium in your diet.

Yogurt during pregnancy, milk, and cheese are foods that contain high amounts of calcium. You can also find calcium in green vegetables and seafood.

If you do not consume at least 1000mg or 4 servings of calcium during pregnancy it could lead to problems such as weak muscles and osteoporosis.

You can consult a pregnancy food chart to help you know exactly what amounts of each food group to eat.

1st Trimester Pregnancy Meal Plan

Morning sickness and nausea throughout the day are very common within the 1st trimester of pregnancy. The best way to deal with nausea is to eat foods that are lower in fat and easier to digest.

Foods that are easier on your body are crackers, bread, broth, applesauce, yogurt, and potatoes.

Healthy pregnancy meals throughout the 1st trimester should include plenty of folic acids, calcium, iron, choline, vitamin B12, and omega-3 fatty acids.

Choline is found in red meat and eggs, Vitamin B12 is found in meat, seafood, and fortified bread and cereals. Omega 3s are found in seeds and fatty fish.

If you are having a hard time keeping certain foods or most foods down due to nausea just aim to eat those comfort foods that make you feel better and take vitamin supplements.

2nd Trimester Meals for Pregnant Women

During your second trimester as your developing baby continues to grow healthy pregnancy meals need to contain foods that are rich in calcium, magnesium, and vitamin D.

You should also continue to eat foods that have omega 3 oils to help the baby’s brain to continue its development.

Foods that contain many of these nutrients are avocado, broccoli, green beans, carrots, Greek yogurt, cheese, peanut butter, and seeds.

These types of nutrients will aid in helping your baby to grow strong bones and teeth.

Some foods to avoid during your second trimester include seafood high in mercury, unpasteurized products, and artificial sweeteners.

3rd Trimester Pregnancy Diet Menu

During the third trimester, your baby’s final weeks are ones of rapid growth. As your baby bump gets bigger and bigger your stomach will have less room for large amounts of food.

In order to still eat enough calories for the growth of your baby, the best thing to do is to eat small and frequent snacks and meals every few hours.

Some meals could be half a sandwich, yogurt, smaller servings of pasta, or crackers with toppings.

During your last trimester heartburn and acid reflux is a common occurrence. Foods that are rich in healthy fats, fruits and vegetables, and lean meats are best to eat with heartburn.

Keep your intake of food focused on Iron and Omega 3 foods. Focus on eating red meat, eggs, and beans. Fish such as salmon and sardines are rich in Omega 3s and should be part of your regular diet.

Foods rich in good fats such as olive oil, nuts, avocado, and bread will help prepare your body to produce breastmilk.

Food to avoid should be salt. As your pregnancy nears its end your body will retain a lot of excess fluid and sodium influences how much fluid you will retain. Foods such as packaged soups, sauce, and fast food should be avoided.

Doing the correct research to learn more about a healthy diet during your last trimester will help give you the peace of mind you need to know your baby is receiving the best nutrients for its development.

Focus on Balanced Healthy Meals for Your Pregnancy

By focusing on the main food groups to help create a pregnancy meal plan you will be able to consume all of the needed nutrients your baby and you need to be strong and healthy.

Don’t stress over the details! As long as you eat plenty of balanced homecooked meals and drink plenty of water you and your baby will be strong, healthy, and happy.

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