It’s common to feel hungry during pregnancy. If you are feeling this way, don’t forget that your body is working hard to grow and support another human being inside you.
This is why the beginning of the second and third trimesters, your calorie intake needs to increase by 350 to 450 additional calories a day.
It’s also important to prepare nutritious meals and snacks that will keep you and your baby healthy and happy!
With a healthy eating meal plan, you get a higher amount of good nutrition that will give your baby a healthier start in life.
Make sure you choose nutrient-dense food that satisfies your cravings and hunger and provides the necessary nutrition to you and your baby. So, eat foods that are rich in:
- Vitamins and minerals
- Protein
- Fiber
- Fluids
- Healthy fats
- Complex carbs
Here are a few wholesome foods you should eat that are packed with the necessary nutrients:
Low-Fat Dairy Products
Pregnancy calls for extra protein and calcium. This is where low-fat dairy products come in.They’re healthier choices for pregnant women as opposed to whole milk which contains high amounts of saturated fats.
Research suggests that three cups of low-fat milk everyday can meet more than a third of your protein needs during pregnancy.
Other low-fat dairy choices include low-fat ice-cream, fat-free sour cream, soy milk, and fat-free half-and-half.
Fruits and Vegetables
Fruits and vegetables add variety to your diet and are rich in powerful nutrients, vitamins, antioxidants, and fiber. They provide your body with necessary nutrients, such as folic acid, vitamin C, and carotenoids, that contribute to your baby’s growth and development.
You should aim to eat 2 servings of fruits every day. Fresh, frozen, tinned, and dried fruit are great but if you’re looking to consume fruit juice, make sure it doesn’t have any added sugar.
For veggies, go for at least 4 to 5 servings a day and choose one from different colors. These could be:
- Dark green: kale, spinach, lettuce
- Red: beetroot, capsicum
- Yellow: zucchini, sweet potato, capsicum
- Orange: pumpkin, carrots, capsicum
Protein-rich Foods
During pregnancy, you should eat at least 60 grams of protein a day. Good sources of protein are poultry, seafood, lean meat, and eggs.
If you’re searching for plant-based protein sources, you can eat beans, lentils, soy products, nuts, and seeds.
Whole Grains
Grains supply energy for the growth and development of your baby. They’re loaded with necessary nutrients like magnesium, selenium, iron, and B vitamins.
Research suggests you should make sure at least half of the grains you eat in a day are whole grains like oats, whole wheat, corn, rice, and barley.
Water
Water, water, and water! You must stay hydrated at all times! It’s important for your baby and yourself otherwise you’ll constantly feel tired, and have headaches and anxiety.
Sign Up for a Custom Wellness Program with Xyomara Today
Ensure you have a healthy pregnancy by focusing on your wellness.
With Xyomara’s one-on-one health coaching, you can be in charge of your well-being and transform your life for the better.
The holistic health and wellness program promotes healthy lifestyle changes to create long-lasting healthy habits.
So, if you’re ready to reclaim back your power, book a complimentary call with Xyomara today.
Disclaimer: This information has not been evaluated by the food and drug administration. The information provided is for informational purposes only and is not intended as a substitute for advice from your doctor or other health care professionals. You should not use the information on our website for diagnoses or treatment of any health condition or for prescription of any medication or other treatment. You should consult with a healthcare professional if you have or suspect you might have a health problem if you are pregnant or breastfeeding.
