During pregnancy, women need a higher calorie intake than they usually do, but this does not mean they should eat all the time. During the first trimester, women generally need 100 more calories a day than they normally would eat, and during the second and third trimesters, about 300 calories. Their diets should consist of a variety of foods, including fruits and vegetables, whole grains, dairy products and meat
To increase the amount of calories they eat, pregnant women add an extra snack in their daily food consumption. This can be a small snack of a piece of fruit such as an apple, a serving of milk or yogurt.
During pregnancy, women need four or more servings of fruits and vegetables, between six and 11 servings of whole grains, four or more servings daily products and three or more servings of meat like fish and poultry, as well as nuts and lentils.
Some foods that can add a nutritional boost to a pregnant woman’s diet includes leafy greens like kale, whole-grain cereals, fruits like cantaloupe and oatmeal. Kale provides the body with vitamins E, B1 and B2, as well as minerals such as iron and calcium. Whole grain cereals and oatmeal is a good source of vitamin B complex and E and minerals such as magnesium and iron. Cantaloupe is a good source of vitamins C, A and B6 as well as potassium and folate.
Vitamins and minerals
Pregnant women need diets that are high in folic acid, iron, calcium, vitamin D and protein. Folic acid can reduce the risk of neural tube defects. Iron can help the mother to provide an adequate blood supply to her baby. Calcium and vitamin D can help your child develop healthy bones and teeth. Protein aids in the child’s growth because it is made up of amino acids, which helps cells to grow and develop.
Foods to Avoid
According to the Food Standards Agency, women should try to limit their caffeine consumption, drinking four or fewer cups of coffee a day. They should also limit the amount of fat they eat, so it’s about 30 percent of the diet. They need to avoid foods that are high in mercury, including fish as swordfish, king mackerel and tilefish.