# 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. Published: 2 March 2022 · Medically reviewed by: Op. Dr. Murat Alpay **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 Written and reviewed by **Op. Dr. Murat Alpay** Specialist in Obstetrics and Gynaecology · Istanbul University, Istanbul Faculty of Medicine (Çapa) [Full biography →](https://www.muratalpay.com.tr/en/hakkinda/) [← All posts](https://www.muratalpay.com.tr/en/blog/) --- Original page: https://www.muratalpay.com.tr/en/blog/gebelikte-beslenme/ Last updated: 2022-03-02 Op. Dr. Murat Alpay — Specialist in Obstetrics and Gynaecology Op. Dr. Murat Alpay Practice, Tekelioğlu Cd. No:51 B Kat:2, Filo Apt., 07160 Muratpaşa / Antalya 0505 351 77 88 · Monday – Saturday 09:00 – 18:00 · Closed on Sunday *This information is for general guidance only and does not replace examination, diagnosis or treatment.*