and Pregnancy


Eating for two during pregnancy is just a myth.

A healthy, pregnant woman should not exceed an extra 500 calories added to her daily diet.

  • During the first trimester, a pregnant woman does not need to eat any extra calories.
  • During the second trimester, a pregnant woman only needs 300 extra calories.
  • During the third trimester, a pregnant woman only needs 500 extra calories.

The above guidelines are for a healthy pregnant woman. If you are overweight or underweight, then you will have different calorie requirements.

Healthy weight gain during pregnancy

  • Healthy weight gain during pregnancy is between 11 to 16 kilograms.
  • An underweight pregnant woman should gain 12.7 to 18 kilograms.
  • An overweight pregnant woman should gain 6.8 to 11.3 kilograms.
  • An obese pregnant woman should gain 5 to 9 kilograms.

Foods to avoid during pregnancy

- Rare, raw, or undercooked meat

- Raw fish (sushi, sashimi, ceviche, and carpaccio)

- Raw or undercooked eggs (this includes soft-boiled or poached eggs)

- Unpasteurized dairy

Unpasteurized milk and foods made from it such as Brie, Feta, Blue cheese, etc

- Unpasteurized cold cuts

Cold cuts of turkey, chicken, ham, etc. Pasteurized foods are safe to eat as they are heated at high temperatures that kill harmful bacteria.

- Alcohol

All kinds of alcohol should be avoided at all costs.

Foods to limit during pregnancy

- All kinds of processed food and junk food, including sweets, chocolate, dessert, pastries, etc.

- Liquid calories

Sugary drinks and other beverages that are high in calories

- Caffeine

A good intake is 200 mg or 12 ounces of caffeine a day (two cups).

- Fish containing high mercury

Mercury is a metal that can be harmful to a baby’s development. Fish that might contain mercury such as tuna or mackerel should be eaten no more than twice a week.

Foods to consume during pregnancy

- Natural and unprocessed foods

Foods without added ingredients.

- Lean protein

Fish, chicken breast, lean cuts of steak

- Low fat pasteurized dairy

-Milk and all kinds of cheeses.

- Wholegrain carbohydrates

Brown rice, brown bread, quinoa, lentils, potatoes, oats, etc.

- Healthy fats

Avocado, olive oil, raw and unsalted nuts, olives, etc.

- Fruits and vegetables

All kinds of fruits and vegetables

Vitamin and mineral recommendations

In addition to following a healthy diet, it is highly recommended to supplement with vitamins and minerals to make sure you and your baby getting all the required nutrients.

Folic Acid
DRI: 600 mcg/day

Vitamin B12
DRI: 2.6 mcg/day

1000-1300 mg/day

27 mg/day

11-13 mg/day

2-3 g/day


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