If you were a healthy eater before you become pregnant, you probably just need to make a few adjustments. Pregnant women don’t need any extra calories in their first trimiester. But once you enter your second trimester, it’s recommended that you eat 340 more calories a day, and that number goes up to 450 more calories a day in your third trimester. (Source: American Dietetic Association (ADA). The ADA suggests that pregnant women eat a total of 2,500-2,700 calories daily.
So how do you know what you can eat? What’s off limits? We’ve made a couple of handy lists for you below.
Pregnant women need more vitamins, minerals and nutrients than pre-pregnancy. To get enough of the healthy stuff, make sure to take a pre-natal vitamin daily. If it makes you feel sick, take it with food. Or, you could split the pre-natal pill in half and take half with lunch, then half with dinner.
Foods you can eat:
- Up to 12 ounces per week of fish & shellfish that are low in mercury. This includes: salmon, tilapia, shrimp, and canned tuna.
- Keep drinking milk…if you’re allergic or feel bloated, try drinking smaller amounts of milk with meals, or buy lactose-free milk, hard cheeses, or yogurt.
- Up to 2 cups of coffee, or 5 cups of black tea each day (but no more)
- If you were a vegetarian before you got pregnant, make sure to keep eating eggs, milk, and milk products. If you’re a vegan, ask your doctor for their suggestions.
Foods to steer clear of:
(these ones aren’t safe for your growing baby)
- Raw/undercooked foods (sushi, fish, eggs)
- Unpasteurized juices or raw milk
- Soft cheeses, like Brie, feta, queso blanco or queso fesco. You want to look at the label and make sure it says “made with pasteurized milk.”
- Fish with high levels of mercury, like king mackerel, tilefish, shark, and swordfish.
- Alfalfa sprouts and other raw sprouts
- Beer, wine, and other alcoholic drinks