Are you wondering about pregnancy diet plan?Here is complete pregnancy diet plan for you & your baby.This plan will help you during entire pregnancy period.
The ancient Greek physician, Hippocrates, once said, “Let food be thy medicine and let medicine be thy food.”
Table of Contents
- 1 Pregnancy Diet Plan
- 2 How many calories should I consume?
- 3 Foods You Must Eat
- 4 Food and Substances Worth Avoiding During Pregnancy
- 5 Conclusion
Pregnancy Diet Plan
Without a doubt, you probably already realize that getting the right sort of pregnancy diet plan is important during your pregnancy. After all – you’re now going to be having another living being relying on you to obtain all of his or her nutrition needs as well, which makes it vital that you’re able to give your child what he or she requires. No doubt that a perfect pregnancy diet plan is very important for a healthy baby as well as for a healthy mother.
This definitely holds true when you’re pregnant. A clean, healthy and wholesome diet will work wonders for you and your baby. We live in a society that is smothered with a plethora of food choices. The hard truth is that the majority of these foods are detrimental to our bodies in the long run.
Additives, preservatives, chemicals, processed foods, junk foods, genetically modified foods, etc. are all part of our diet these days and are wreaking havoc on our health.
Obesity has become an epidemic. The numbers of people suffering from diabetes, high cholesterol, digestive issues, etc. have skyrocketed. The main culprit – our diet. Changing one’s diet and eating clean is a Herculean task. You absolutely can’t do it overnight and don’t even think that willpower will work. You will need to make small changes to your diet gradually till you form the habits of eating right. That is why, it is imperative that you start making these changes 3 months before getting pregnant. You’ll then be able to ease into a healthy diet relatively smoothly and easily.
How many calories should I consume?
Many women wonder about this. They do not want to consume too many calories for fear of putting on weight… but then they have all these sudden food cravings that seemed to pop out of nowhere. The first thing you should note – Do NOT obsess over your calories when you’re pregnant. Now is really not the time to be analyzing and counting your calories. Pregnancy gives you the permission to take 9 months off from the calorie counting and agonizing over the numbers. That being said, it’s also not a free pass to gorge yourself on whatever food comes your way. Eat sufficient food but eat the proper food. Restricting your calories could potentially harm your baby. Low birth weight, poor fetal development, weakness in the mother, etc. are all often related to not consuming enough food. Always remember, whatever weight you gain can be burnt off after childbirth.
A warning though
If you consume too many calories there are problems too. You will gain too much weight which will put you at risk for diabetes, heart problems, early labor, Pre-eclampsia, etc. It’s all about balance. Eat enough for both you and your baby. Eat healthy and eat in moderation.
Before going any further, you will need to calculate your pre-pregnancy Recommended Daily Caloric Intake. This is actually just your normal caloric requirement if you were not pregnant. Now we’ll look at the foods that you should be consuming during your pregnancy. Truth be told, healthy foods are healthy foods whether you are pregnant or not. It doesn’t matter if you’re male female, young or old… Good food choices are always beneficial. The only difference is that now, just found out im pregnant and it’s even more important to eat right because another life depends and is affected by your food choices. Yup… the pressure is on.
Foods You Must Eat
In the fitness industry, there is a saying, “Calories are not created equal.”
That means, you could eat 300 calories from different foods and have a world of different results. For example, if you ate 2 bananas and 2 apples a day, which would roughly be 300 calories. What if you got all 300 calories from 2 scoops of chocolate ice cream?
Would the benefits be the same? Guess which one is going to be better for your baby?
Eat whole foods
Whole foods could also be called single ingredient foods. For example, a broccoli is a single ingredient food. You pick it up… you know what it is… and you know it grew from the ground.
Now let’s look at white bread?
Most people have no idea how it was made, what ingredients were used… and how in the world did they get the bread so white, anyway?
The moment you have no idea what goes into the food, it’s best you avoid it. White bread uses refined flour that is bleached white and all kinds of artificial ingredients go into making a loaf.
None of it is doing your body any favors. Avoid processed foods and stick to natural foods.
Eat fruits and veggies
This is common sense. We all know that fruits and vegetables contain a ton of vitamins and minerals that do us good. Be consistent with your diet. You must eat these daily.
♥ An apple a day keeps the doctor away. ♥
You can’t eat 7 apples on Saturday and expect to get the job done. It doesn’t work that way. Consistency is key.
Make sure you’re only eating good carbs
Carbs have received a bad reputation over the years. The truth is that carbs are essential for us. This is especially so when you’re pregnant. Carbs give you energy and make up a sizeable chunk of your required calories.
What matters is that you consume carbs from healthy sources. Fruits vegetables, whole grain breads, potatoes, oats, quinoa, brown rice, etc. are all excellent carb sources.
Pizzas, white bread, white flour products, etc. are bad carbs that should be avoided.
Eat enough protein
These are essential too. Get your proteins from lean meats, eggs, beef and beans. Once again, focus on the “single ingredient” requirement. A few cuts of lean chicken breast are good. A chicken nugget is NOT good. A slab of steak is good. A few sausages are NOT good.
While this can be a little costly, it is highly beneficial. If you can afford to eat organic for the 9 months that you’re pregnant, go for it.
Organic foods are free of pesticides or synthetic fertilizers.
In the event that your budget does not allow you to go completely organic, then make sure some of the foods that you
consume are organic.
Foods such as apples, bell peppers, celery, cherries, grapes, nectarines, peaches, pears, potatoes, raspberries, spinach and strawberries have been found to contain high levels of pesticides. So, try and keep these organic, if you can.
Eat the right kind of fat
Extra virgin olive oil and virgin coconut oil are two of the best types of fat you can consume. In fact, of the two, the coconut oil is better.
Saturated fats are found in meat and animal products such as butter. These are best eaten in moderation.
If you forget everything mentioned earlier in this Article and just print out and follow the food list below, you will do just fine.
Liver, carrots, sweet potatoes, kale, spinach, collard greens, cantaloupe, eggs, mangos and peas
Fortified cereals, bananas, baked potatoes, watermelon, chick peas and chicken breast
Red meat, poultry, fish, shellfish, eggs and dairy foods
Citrus fruits, raspberries, bell peppers, green beans, strawberries, papaya, potatoes, broccoli and tomatoes
Dairy products, fortified juices, fortified butters and fortified cereals, spinach, broccoli, okra, sweet potatoes, lentils, tofu, Chinese cabbage, kale and broccoli.
Milk, fortified cereals, eggs and fatty fish (salmon, catfish and mackerel)
Vegetable oil, wheat germ, nuts, spinach and fortified cereal
Oranges, orange juice, strawberries, leafy vegetables, spinach, beets, broccoli, cauliflower, peas, pasta, beans, nuts and sunflower seeds
Red meat and poultry, legumes, vegetables, some grains and fortified cereals
|Niacin (Vitamin B3)||
Eggs, meats, fish, peanuts, whole grains, bread products, fortified cereals and milk
Beans, poultry, red meat, fish, shellfish, eggs, milk, cheese, tofu, yogurt, fortified cereal and protein bars
|Riboflavin (Vitamin B2)||
Whole grains, dairy products, red meat, pork, poultry, fish, fortified cereals and eggs
|Thiamin (Vitamin B1)||
Whole grains, pork, fortified cereals, wheat germ and eggs
Red meats, poultry, beans, nuts, grains, oysters, dairy products and fortified cereals
Food and Substances Worth Avoiding During Pregnancy
As part and parcel of getting all the right food during pregnancy, you’ll also want to avoid the wrong types of foods and substances. What are the wrong types of foods and substances? Well, there are a lot of things out there that have been proven to adversely affect pregnancy, and sadly, some of these things are actually commonly found in the diets of many people.
And even more unfortunately – some of substances are actually quite addictive, as you’ll soon see. That makes them even harder to avoid, but there are several very compelling reasons why you should still try. Anyway, without further delay, let’s start looking at the specific types of food and substances that we’re talking about.
Odds are, you probably did expect alcohol to feature in this list, and really it does occupy the very top spot. Naturally, the more general ill-effects of alcohol are well documented, but when it comes to pregnancy, there are some very specific side effects that come with drinking alcohol – and they’re definitely the kind of thing that you’d want to avoid.
For one, alcohol has been substantially linked with causing birth defects, which can range from very mild, but in some cases could even be severe. Really, the list of such defects is pretty long, and includes things from mental retardation, right on to defects involving the heart, face, and other parts of the body. In short – you don’t want to risk such things happening.
At the current point in time, there is no real data as to how much alcohol is ‘safe’ for consumption, which is why the best way to go about things is to just avoid all alcohol completely for the duration of your pregnancy. If you’ve been consuming small amounts of alcohol before you found out you were pregnant, you needn’t worry too much. Just be sure to stop as soon as possible. Bottom line, it is worth becoming a teetotaler for your child’s sake during your pregnancy!
Next up as far as things to avoid are concerned is caffeine, which, as you probably know is widely found in a number of drinks. Yes, that’s right, it isn’t just coffee that contains caffeine; even things such as tea, soft drinks, and some chocolates can have more than their fair share of caffeine.
Unlike alcohol though, you don’t need to lay off caffeine completely, unless you really want to,that is. Basically, caffeine is completely safe, as long as you’re consuming it in moderate amounts. Incidentally, the standard definition for moderate caffeine consumption is about 300 milligrams in a day, which amounts to about 3 cups of coffee, or thereabouts.
Going above this limit however, can cause unwanted side effects, including birth defects. Assuming you regularly consume a large amount of caffeine on a daily basis, it can be hard to kick the habit, so you’ll want to start early and cut down until you’re within the ‘safe zone’. Over the course of your pregnancy, staying within this zone is going to be your target.
Even after your baby is born, if you’re breastfeeding, you’ll still want to keep your caffeine intake to a minimum. Largely, this is due to the fact that caffeine could transfer to your baby through your breast milk, and lead to countless other problems. All things said and done, as long as you’re able to cut back, by hook or by crook, you should have very few issues with caffeine. Try reducing the strength of your coffee slowly, initially, if you have problems reducing the actual amount that you drink.
Mainly, these two substances – caffeine and alcohol, are the primary types of food that you want to avoid. Apart from these though, there are other things that you might want to be careful about, but for a very different reason, as you’re about to see.
Although our approach has been centered on the idea of eating with pregnancy in mind, you’ll find that a lot of what we’ve discussed is actually beneficial to you at other times too. Still, just to recap quickly, let’s go over some of the major points of this guide:
1. First, you found out that ‘eating for two’ doesn’t exactly mean eating for two, and know a bit about calories and weight gain during pregnancy.
2. Next, we went over nutrition, comprehensively cataloging what you should or should not be eating.
3. After that, you delved into some substances that should be avoided at all costs, or at least reduced.
4. Finally, we discussed food safety to protect you from food borne diseases while you just found out im pregnant.
All that sound about right? If some of it doesn’t seem to ring a bell, then go ahead and refer back to the previous sections!
End of the day, with the right food and nutrition during pregnancy, your baby will be healthier,and happier!
While reading after this artilce, you will be able to maintain your pregnancy diet plan, during pregnancy. It will not only help your health but also keep your baby healthy. If you have any question about pregnancy diet plan, feel free to post and ask your questions, we are always here to help you out.