As per a renowned dietitian, Anar Allidina, eating for two is a myth when it comes to diet for pregnant women. She further adds that during the first trimester expecting women doesn’t have to consume extra calories. However, she needs 340 calories per day in the 2nd trimester and 40 calories per day in the third. As we’ve already covered a couple of posts for expecting mums, here is another fabulous post on extremely important must-have foods every trimester.
Pregnancy is a crucial period for both mother and baby, which constantly demands essential nutrition through proper diet, which should include iron, calcium, protein, magnesium, folate, zinc, selenium and Vitamins A, B and C.
While all these nutrients can be easily obtained from fresh produce, the pregnant women should maintain a diet chart for every trimester that ensures both mother and child are getting necessary nutritional elements.
There are also instances where pregnant women crave for specific food items such as chocolate chip ice cream. Besides, taste of some food become too sensitive for them because of the hormones.
I offer you top 10 must-have foods for every trimester whose taste is not sensitive for the pregnant women. Continue reading!
first trimester meal plan
During early weeks of pregnancy, bananas help combat nausea. Besides, they are a great source of Vitamin B6, C, potassium and fiber that help ease morning sickness.
Beans are an excellent source of protein and fibers that help deal with constipation, which is a common health problem during pregnancy. The pregnancy hormone progesterone slows down digestive system and restricts iron supplements thereby triggering constipation.
Beans help in reducing the effect of this hormone as they are enriched in iron and folate and relieves the expecting moms from bowl movement’s problems.
Just like beans, this green leafy vegetable is also stockpiled with folate which is essential during pregnancy to prevent neural tube defects (of brain and spinal cord) in babies. Besides, this green leafy vegetable is also rich in manganese, iron and Vitamin A, C & K.
4. Red Bell Peppers
Did you know red bell peppers have twice the amount of Vitamin C than green peppers? One large red bell pepper comprises of 209 mg of Vitamin C that is three times more than Vitamin found in an orange. Vitamin C helps in absorbing iron at a much faster rate, so always add peppers to your green salads, pasta and also sandwiches.
Second trimester meal plan
The egg yolk comes with choline, an essential nutrient required for the overall development of baby’s brain and also boosts mother’s brain. Doctors suggest that expecting moms should consume 450 mg of choline every day. And vegan moms can replace this supplement with milk and soy beans.
This nutrition-enriched fruit is booming with all sorts of goodness required for mom and baby. These are among the must-have foods for women during second trimester. The avocados are a great source of Vitamins K, C, B6, potassium, folate and fiber. Besides, these are rich in mono-saturated fats (good fats) that help prevent heart disease. They also prevent morning sickness, while boosting baby’s tissues and brain.
7. Greek yogurt
Greek yogurt is creamier as compared to the normal ones, thereby offering more protein content. While regular slim yogurt offers 6 – 8 gms of protein per every serving, Greek yogurt enables us with 15 – 18 gms of protein per serving. Besides, it helps in offering strength to bones as it is rich in calcium.
Third trimester meal plan
This tropical food is a good solution for heartburn. Papaya is rich in folate, fiber, potassium and Vitamin C that are highly essential during third trimester. However, expecting ladies should only eat ripe papaya as raw/green papaya contains pepsin in their resin that increases the risk of contractions.
By third trimester, pregnancy discomfort increases. So, pregnant ladies should take small meals in more numbers. Nuts such as almonds, walnuts, pistachios and cashews are enriched in protein, fiber and good fats and make up a great snack.
This is the last but not the least must-have foods for every trimester. Oily fish comes with omega 3 fatty acids that strengthen both heart and brain. However, pregnant ladies should not consume more that 12 ounces of fish a week as beyond that amount may be harmful for the baby.
So these are the extremely important must-have foods every trimester. Hope this helps!