Nutrition in pregnancy
How many extra calories are needed in each trimester, what to eat and what to avoid, which vitamins and minerals matter, and a sample daily menu.
How many calories are needed
Alongside her own needs, a pregnant woman needs enough energy to cover the baby's growth in the womb and the building of the tissues pregnancy requires.
Women of ideal body weight:
- first trimester (first 3 months): an extra 70-150 calories
- second trimester (months 3-6): an extra 260-350 calories
- third trimester (months 6-9): an extra 450-500 calories
Women who are overweight:
- first trimester: a reduced-calorie diet under the supervision of a dietitian
- after the third month: no calorie restriction
Protein
Animal protein is found in fish, meat, chicken and eggs. Plant protein is abundant in hazelnuts, walnuts, lentils, dried beans and peanuts.
- Two servings a day.
- The protein quality of animal foods is higher.
- Protein powders should not be used.
- Processed deli products such as salami and sausage should not be eaten.
Carbohydrates
Abundant in pasta, bread, carrots, potatoes and corn.
- They are the main source of energy.
- To prevent constipation, eat fibre-rich foods regularly: whole grains, fruit and vegetables.
Fats
Monounsaturated fatty acids are found in hazelnut oil and olive oil; polyunsaturated in sunflower and corn oil; saturated in butter, yoghurt and milk.
- They provide more than twice the energy of carbohydrates and proteins.
- They are needed for the absorption of fat-soluble vitamins.
Fish oil
Research has identified several benefits of taking fish oil during pregnancy, for both baby and mother. According to those findings it:
- reduces the risk of premature birth and low birth weight
- has a positive effect on the baby's brain development in the womb and on later nervous system development
- is favourable for children's intellectual development
- may reduce the development of allergic disease and asthma in the baby
- offers protection against depression
Vitamins and minerals
- Adequate, balanced nutrition covering all food groups matters in pregnancy.
- All women planning a pregnancy should take folic acid supplementation under medical supervision.
- Where needed, micronutrients should be provided through iron, calcium, vitamin D or a pregnancy-specific multivitamin and mineral preparation recommended by your doctor.
- Vitamin C deficiency can lead to premature birth and to infection. It should be corrected by eating enough vegetables and fruit.
- To help absorb the iron obtained from foods such as meat and eggs, eat foods rich in vitamin C — oranges, mandarins, tomatoes and leafy greens. Where an iron supplement already contains vitamin C, no additional supplementation is needed.
- If you have kidney disease or hypertension in pregnancy, salt intake should be reduced.
General advice
- Excessive caffeine can lead to miscarriage and to a baby of low birth weight; caffeine intake should be limited.
- Pregnant women are advised to have no more than 2 cups of tea or coffee and 2 glasses of herbal tea a day. Excess caffeine from food reduces iron absorption and can cause unwanted effects in the baby. Tea and coffee should be taken an hour after meals.
- Alcohol, cigarettes and fizzy drinks should be avoided.
- Food safety matters in pregnancy. Follow general hygiene rules when preparing food.
- Take care not to eat food raw.
Daily amounts by food group
For pregnant and breastfeeding women of normal weight and normal activity:
Meat, pulses, eggs (all kinds of meat, chicken, fish, beans, chickpeas, lentils, black-eyed peas)
- Normal: 2 servings. (Two eggs make one serving; one meat or pulse dish, or two vegetable dishes cooked with meat, make one serving.)
- Extra in pregnancy: one egg, or the equivalent in meat, or one serving of the others.
- Extra while breastfeeding: one serving of any of them.
Fresh vegetables and fruit
- Normal: 5-6 servings. Where possible, make one serving leafy greens and one citrus or tomato.
- Extra in pregnancy: 1-2 servings.
- Extra while breastfeeding: 1-2 servings.
Milk and dairy (milk, yoghurt, cheese)
- Normal: 1-2 servings. (A glass of milk or yoghurt is one serving; a piece of cheese or curd cheese about the size of two matchboxes is one serving.)
- Extra in pregnancy: 1 serving.
- Extra while breastfeeding: 1 serving.
Grains (bread, rice, bulgur, pasta, pastry, desserts)
- Normal: 3-6 slices of bread; none or one serving of the others.
- Extra in pregnancy: none, or one slice.
- Extra while breastfeeding: 1-2 slices of bread, one serving of the others.
A sample daily menu
Morning
- a small glass of freshly squeezed orange juice, or linden tea (lightly sweetened or unsweetened)
- one boiled egg
- a slice of hard or white cheese
- a teaspoon of grape molasses
- five olives
- sliced tomato, cucumber and, in season, greens
- wholemeal bread, about two thin slices
Mid-morning
- one large piece of fruit
- two dried apricots
Midday
- 150 g of red meat, fish or chicken (about the size of five eggs)
- one serving of a meat-free vegetable dish
- mixed salad
- one serving of soup, rice or pasta, or a slice of baked pastry
- wholemeal bread, about one thin slice
Afternoon
- one large piece of fruit
Evening
- one serving of a vegetable or pulse dish
- mixed salad
- one serving of soup or pasta, or a slice of baked pastry
- wholemeal bread, about one thin slice
Before bed
- a glass of milk (unsweetened)
- one walnut or ten hazelnuts
- two dried apricots and a date