Eating well during pregnancy doesn’t mean eating for two — it means eating twice as wisely. Most women only need about 300 extra calories per day in the second and third trimesters, but the quality of those calories matters enormously.
The Pregnancy Plate
Aim to fill half your plate with fruits and vegetables, a quarter with whole grains, and a quarter with lean protein, plus a serving of dairy or a calcium-rich alternative.
Key Nutrients
- Folate (600 mcg/day) — leafy greens, lentils, fortified grains.
- Iron (27 mg/day) — lean red meat, beans, spinach. Pair with vitamin C for absorption.
- Calcium (1,000 mg/day) — milk, yogurt, cheese, fortified plant milks.
- DHA omega-3 — salmon, sardines, walnuts, flaxseed, algae oil supplements.
- Protein (~75 g/day) — eggs, poultry, fish, beans, tofu, Greek yogurt.
- Choline (450 mg/day) — eggs (yolk especially), beef, peanuts.
Hydration
Drink 8–12 cups (2–3 liters) of fluids daily. Adequate hydration supports increased blood volume, reduces constipation, and helps prevent urinary tract infections.
Sample Day of Eating
- Breakfast: Greek yogurt with berries, walnuts, and a sprinkle of oats.
- Snack: Apple slices with almond butter.
- Lunch: Whole grain wrap with grilled chicken, spinach, avocado, and hummus.
- Snack: Hard-boiled egg and a handful of cherry tomatoes.
- Dinner: Baked salmon, quinoa, and roasted broccoli.
- Evening: Glass of milk and a small bowl of strawberries.
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