When you’re pregnant, there is no better time to take
good care of your health than knowing that you have a baby inside of you. You
have to eat the right food and avoid the ones that will harm your child. But
how to know which is safe and which ones are to look out for?
Have you asked yourself with questions like: Can
pregnant women eat clam chowder? Can pregnant women eat mushrooms while pregnant? Because who knows? You might get food poisoning
while pregnant. And that is something you should not want to experience during
your pregnancy.
So, here’s a list of what food you should eat and what shouldn’t eat in these weeks. Note, some may not apply to you, but this one helped me during my pregnancy. I also broke it down per
trimester for easy reading.
0-12 weeks (First Trimester)
During the first three months of your
pregnancy, you’ll get to experience so many hormonal changes in your body. You’ll be
having major mood swings, food cravings, and morning sickness. Not to mention,
your baby is growing, and your placenta
is just developing! You need to eat healthily at this stage!
Fiber-rich
food: Oats, cornflakes, whole wheat bread, bran flakes, peas, sweet potatoes
Vegetable: Spinach,
broccoli, asparagus, okra, romaine lettuce, cabbage, carrot, mint, cauliflower
Beans: soya beans,
chickpeas, kidney beans
Dairy: Cheese,
pasteurized milk, yogurt
Protein: chicken,
lean meat, egg
Iron: small amount
of seafood, poultry
Fruits and
vegetables
Bonus: Eat bland
snacks like crackers to help you get through your morning sickness or nausea.
You can take coconut water or banana shake to help you fill your electrolytes
and maintain your emotions.
Tip: Do not
consume more than 12 ounces of seafood in
a week. You’ll be getting more mercury than you can imagine. Can you eat more
shellfish? Can pregnant women eat crab? It’s safe to eat in small amounts, but too many can cause food poisoning
while pregnant.
13-28 weeks (Second Trimester)
Your second trimester is quite tricky. Thus, you need to have more iron for your baby’s needs. Do
you know why? The baby gets his nutrients through the bloodstream. You also
need to vitamins and minerals to keep you and your child healthy while he
continues to develop and grow in your tummy. Chowing down food rich with
antioxidants can boost both of your immune systems.
Fruits and
vegetables
Iron: Nuts, dates,
soy, meat, beans, dates, lentils
Omega 3
fatty acid: Small amount of sardines, mackerel, salmon, walnut
Calcium: Yogurt,
milk, cheese, curd, sunflower seeds
Iodine: Kelp,
shellfish, cod, prunes, lima beans, iodized salt
Vitamin A: Butter, egg
yolk, carrots, sweet potatoes, tomatoes
Bonus: For snacks
at this time of your life, prepare a bowl of yogurt with nuts and fruits.
Milkshakes make a great comfort drink when you’re pregnant. But never forget to
give importance to drinking water!
Tip: Eat your fruits and veggies everyday to boost your immunity from carrying
out daily tasks. You may need iodine during your second trimester for your
baby’s body development but don’t eat too many seafoods.
I placed prunes and lima beans there to act as substitutes. Oh, and remember,
eat lots of fruits and vegetables!
29-40 weeks (Third Trimester)
In your last semester, you’ll be feeling more tired,
hot or sweaty and emotional. Therefore, never stop drinking water. That one
replenishes your strength and keeps you cool throughout you experiencing hot
flushes. Take lots of Vitamin K before your baby is born. Babies don’t have
much of it, so, you have to give it to him while he’s inside your stomach.
Vitamin K is a pack of potential benefits
for your baby’s blood clot and formation of bones.
Drinks: Water, cool
juices, coconut juice, cucumber juice
Green leafy
vegetables: Kale, turnip greens, broccoli, cabbage, bok choy
Cool, watery
fruits: watermelon, grapes, apple, orange
Snacks: Fried
vegetables with tofu or mixed salad
Vitamin D: Fortified
milk, hardboiled eggs, fish
Iron: Nuts and
beans, poultry meat
Bonus: Energy bars
full of oats, fruits, and nuts works well
during this period to perk you up during the day. It would be best if you can
make your fruit and vegetable smoothies too!
Tip: Since your
baby would be popping out anytime soon, I suggest you carry some light snacks in your bag or pockets like biscuits
and crackers. Especially when you’re going to the hospital, stack some snacks
and drinks in your emergency bag already.
Meal plans for the pregnant mother
You can try making a meal plan out of the following
food items listed above or make your own. During my pregnancy, I used to have
takeouts until I begin mapping and planning my meals every week.
For example, you
can have one cup of milk, toasted whole grain bread,
and bananas for breakfast, while you can have your salad and bits of mackerel
during lunch. You know what I mean. I cannot stress how important meal plans
are.
Author
Bio:
Sarah is the founder of GiantMommy. She likes to write about
mommies and their babies. Sometimes, even if she doesn’t, she likes to hear
stories from other mothers. She may not be an expert mommy by any means, but she
is happy to share what works for mothers out there.
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