Pregnancy Nutrition Guide – Should I Eat For Two?

So “Should you eat for two?”. No – here’s a daily nutrition guide you will need around

First Trimester – +0 calories
Second Trimester – +300 calories
Third Trimester – +500 calories

But if you are expecting more than 1 baby, you will require +300 calories for each baby. However, if you were overweight before pregnancy, you will need less. As always please consult your doctor for suggestions.

An example of foods with 300 Calories

If you are not too sure where to start, here are 3 foods to consider
– 1/2 cup or 2 ounces of almonds
– 1 large apple with 2 tablespoons of peanut butter
– 1 bagel and 1 tablespoon cream cheese

Daily Nutrition – What You Will Need

Protein – 3 servings 75 Grams Total

  • 1 cup low fat cottage cheese
  • 1 cup low fat Greek yogurt
  • 4 ounces canned tune in water
  • 4 ounces lean red meat
  • 4 ounces poultry
  • 4 ounces tofu
  • 1.5 cups of soy milk
  • 1/4 cup seitan
  • 4 ounces albacore tuna
  • 1/4 cup pumpkin seeds (pepitas)
  • 4 ounces wild salmon
  • 2 large DHA eggs

Vegetarians need to consume 2 times more (that means calories) to get in the daily protein requirements.

Calcium – 4 servings 1200 MilliGrams Total

  • 1 cup low fat milk
  • 1 cup kefir
  • 1.5 cups frozen yogurt
  • 1 cup low fat yogurt
  • 1 3/4 tablespoons blackstrap molasses
  • 1.5 cups cooked edamame
  • 1 cup calcium-fortified orange juice
  • 1 ounce hard cheese
  • 4 ounces canned salmon with bones

Iron Rich Foods – Get Some Daily

  • Lean beef
  • Turkey
  • Beans
  • Cooked spinach
  • Cooked shrimp
  • Peas
  • Chicken Thigh/Leg
  • Quinoa
  • Baked potato with skin

Vitamin C – 3 servings 75 Grams Total

  • 1 kiwi
  • 1/2 cup kale
  • 1/2 cup broccoli
  • 1/2 cup cubed pineapple
  • 1/2 medium grapefruit
  • 2/3 cup blackberries
  • 2/3 cup raspberries
  • 2 cups diced watermelon
  • 1 medium tomato
  • 1 cup packed raw spinach
  • 1 cup cooked edamine
  • 2 cups romaine lettuce

Green Leafy, Yellow Vegies, Fruits – 3 servings

  • 1/8 cantaloupe
  • 1/2 cup broccoli
  • 1 large peach
  • 1/4 cup cooked kale
  • 2 fresh large apricots
  • 1/4 medium papaya
  • 1/2 carrot
  • 1/2 medium red pepper

Wholegrain, Legumes – 6 servings

  • 1 cup cooked oatmeal
  • 1/2 whole-wheat English Muffin
  • 1/2 cup cooked quinoa
  • 1/2 cup cooked beans
  • 1/2 cup cooked edamame
  • 1/2 cup cooked lentils
  • 3/4 cup breakfast cereal
  • 1 ounce wholegrain pasta
  • 1/2 cup cooked brown rice
  • 1/2 whole wheat pita
  • 1/2 cup granola
  • 1 slice wholewheat bread

Healthy Fats – 4 servings

  • 1 tablespoon butter
  • 1 tablespoon olive, sesame or canola oil
  • 1/4 cup sour cream
  • 1 tabelspoon regular mayonnaise
  • 2 tablespoons regular salad dressing
  • 2 tablespoons regular cream cheese

There you have it – daily servings of your pregnancy nutritional needs from protein, healthy fat, vitamin c, iron, calcium and more.

The list above serves only a guide and we recommend you check with your doctor to make sure it fits your individual circumstance and nutritional needs.

Source – whattoexpect.com