what to eat during pregnancy
Meal Planning Pregnancy Pregnancy Journey

What To Eat During Pregnancy- The Ultimate Guide

Congrats you are pregnant, and now it is time to change the way you eat to help your baby grow in a healthy environment. Pregnant women should eat three regular meals and 2 snacks. Here is what to eat during pregnancy and what not to eat.

How many calories should I eat during pregnancy?

If you have a normal BMI, it is important for you to eat 1800 calories during the first trimester, 2200 during the second, and 2400 during the third. If you are overweight or underweight, the calories will change. If you would like to know how many calories you should eat according to your body, then click here.

How much weight should I gain during pregnancy?

  • If you have a normal BMI, you should gain about 25-35 pounds during the entire pregnancy.
  • If you have a lower than normal BMI, you should gain about 35-45 pounds.
  • If you have a higher than normal BMI, you should gain from 10-20 pounds.

What to eat during pregnancy per day?

  • 8-10 cups of water
  •  2-4 servings of fruit
  • More than 4 servings of vegetables
  • 6-11 servings of bread, cereal, and grains
  • 3 servings of protein (It should include 2-3 servings of low mercury fish per week.)
  • 3-4 servings of dairy
  • Prenatal vitamins
  • You can eat cravings and sweets occasionally.

Try to incorporate these in your daily meals. If you would like some meal ideas for pregnancy, check out Lexi’s Clean Kitchen.

Some superfoods for pregnancy include sweet potatoes, berries, dark leafy greens, broccoli, avocado, salmon, and eggs.

What not to eat during pregnancy?

  • Alcohol
  • More than 150 mg of Caffeine
  • Raw Meats
  • Anything Unpasteurized
  • Undercooked Eggs & Meats
  • Too Much Organ Meat (Avoid Too Much Vitamin A)
  • Raw Sprouts
  • Processed Junk Food
  • Certain Types of Fish: Shark, Swordfish, Raw Shellfish, King Mackerel, Tilefish, Marlin, and Bigeye Tuna.

If you would like some ways to lose weight after giving birth, click here.

***Disclaimer: This not medical advice. Always seek the advice of your physician.

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14 Comments
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Bri
Bri
3 months ago

Staying healthy and active is so important during pregnancy. So many people use pregnancy as a reason to go crazy on food and then have a really hard time losing the “baby weight”.

Sonia Seivwright
3 months ago

I was broke when I was pregnant, so I just ate what my mum had. This is a great way to stay healthy during pregnancy. I wish I had known more.

Danielle
3 months ago

These are great reminders. I had such a hard time thinking anything tasted good when I was pregnant!

J Cherry
3 months ago

This is extremely helpful information for expectant mothers! Wonderful post.

Marysa
3 months ago

I was very good about avoiding the list of foods you aren’t supposed to eat during pregnancy. I also ate tons of fruits and veggies. It is good to have a plan to have a nutritious diet during pregnancy.

Cathy
3 months ago

Thank you for the detail guide. It’s so helpful. I’ll share to my friends.

Kimmy
Kimmy
3 months ago

This was such a great read!

catherine santiago jose
catherine santiago jose
3 months ago

Such great guidelines for all pregnant women. Water and fruits are some of my favorites food during pregnancy.

Ashley
Ashley
3 months ago

This is great! The hardest thing for me to not eat was deli meat because I craved it so much in the first trimester!

Len Swegart
3 months ago
Reply to  Ashley

I love how you broke them down in several easy-to-remember categories. I was horrible with water intake pre-pregnancy. I only really made sure to stay hydrated when I became pregnant. Glad the healthy habit has stayed with me.

Melissa Williams
3 months ago

This is a great list! Water is especially important during pregnancy and so is the occasional sweet! I gained a lot during my first pregnancy but with a better diet and more filling, whole grain foods I was able to manage a little better the second time around.

Ciara
3 months ago

Love this! I craved fruit with all of my pregnancies – I couldn’t have enough!

Sara
Sara
3 months ago

I need this as a quick access list for my littles.

Mckayla
3 months ago

This was so helpful! I’ve been craving meat and fruit my entire pregnancy, I just can’t seem to get enough.