But be sure to not replace nutrient-dense foods with junk food in order to satisfy these cravings. Many women experience cravings during pregnancy, and it’s OK to indulge. You should have 4-6 tablespoons of fats, oils or sweets each day. Fats, oils and sweetsīelieve it or not, foods often considered unhealthy are also part of a balanced diet when eaten in moderation. This food group includes cooked lean meats, poultry, fish and eggs, but you can also get the protein you need from plant-based sources like beans or nut butters. Try to eat 5 to 6.5 ounces of protein each day while you are pregnant.
If you follow a vegan diet or are lactose-intolerant, you can also get the calcium you need from leafy greens such as kale or bok choy, or soy products, including tofu and tempeh. This can include cheese, milk, yogurt or ice cream. Pregnant women should consume three cups of dairy products each day. However, if you feel that you are gaining weight more rapidly that you want, limit fruit juice to one serving a day. It’s recommended that pregnant women have 1.5 to 2 cups of fresh fruit, canned fruit or fruit juice daily. Vegetables can be cooked, raw, or juiced, but be sure to eat a variety of veggies. Try to eat 2.5 to 3.5 cups of vegetables.
Grains like bread, tortillas, crackers, rice and pasta are all great choices. What does a balanced diet look like? Grainsĭuring pregnancy, you should eat 6 to 9 ounces of grains each day. While pregnant, it’s important to continue to make good nutrition choices to keep you and your baby healthy and strong. Be sure to check with your health care provider about what rate of weight gain is normal for you. However, not every woman will have the same calorie needs during pregnancy. These extra calorie needs will typically result in a weight gain of about 0.5 to 1 pound each week. During the second and third trimesters of your pregnancy, you may need an extra 300 calories each day, which is equivalent to a peanut butter sandwich. Weight gain and increased appetite during pregnancy are completely normal and expected. But this may leave some wondering: Is this normal? Many women find that their appetites increase while pregnant, and they may even have cravings.
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