Pregnancy meal plan – How huch & what to eat (Guide)

get a pregnancy meal plan

When you are pregnant, it is especially important that you eat a healthy and varied diet as the baby needs vitamins from a good diet to develop which is why you should get the proper healthy tips for pregnancy.

If something is missing in your pregnancy meal plan, then this is not only a deficiency in your own body, but it also affects the baby’s development.

Therefore a pregnancy is a good opportunity to review your eating habits or meal planning and consider whether there are some foods you need in your pregnancy diet plan – And what to avoid during pregnancy.

Do not Eat for 2, Eat for 11/8 in Your Meal Plan

Most people think that in a meal plan, it is necessary to eat for two when you get pregnant, but the amount of extra energy that the body needs during pregnancy is only 300 kcal per day.

During the breastfeeding period, the need for extra energy is actually more significant and 500 kcal per day.

A normal weight woman consume about 2200 kcal a day, so the extra amount of energy a pregnancy requires corresponds really only to 1/7 – 1/8 of normal energy needs. 300 kcal is similar for example to 3 bananas or a pint of semi-skimmed milk.

A pregnancy requires something special from your body, and therefore it is important to consider meal plans for pregnancy and not only consider a meal plan because of overweight. Remember to do this on weekly basic like doing it on your daily basic.

Check out this video: Healthy nutrition for pregnancy for even more information.

It is also important how you put together your meal plan of food, so you get covered with the need for extra protein, vitamins and minerals that the baby needs.

Even if you’re eating a vitamin pill or a supplement for pregnant women, this is not an excuse for not eating a healthy meal diet.

For example, these vitamin pills do not contain enough calcium to meet your needs. And the benefits of eating healthy following you’re eating plan will always be bigger than different kinds of food supplements.

Meal Plan of Vitamins & Minerals

Important vitamins and minerals you should include in your planning during pregnancy and breastfeeding period are as described here.

More: How to look and feel your best during pregnancy

Watch Out with Vitamins A in The Meal Plan

Vitamin A helps to read the gene material when the new human being is being created.

It is found in for example pâté, meat, dairy products, fish and eggs.

It is, on the other hand, important not to get too much vitamin A in your meal plan, so it is recommended that pregnant women do not include liver in their meal plan because liver contains a lot of Vitamin A.

Get Vitamin B12 in Your Meal

Vitamin B12 is used for cell division, blood and nerves. Found in meat, milk, cheese, liver, eggs and fish.

If you are a vegetarian, it’s a good idea to take a supplement of vitamin B12 in your meal plan during pregnancy and breastfeeding.

Vitamin C in a Key Vitamin in Your Plan

Vitamin C is a key vitamin for the body and should be in your meal plan of pregnancy of healthy foods for eating.

You find vitamin C in orange, green and red peppers, spinach, broccoli, tomatoes, potatoes and strawberries.

More: Do pets pose a risk to pregnant women

Any Meal Plan Should Include Vitamin D

Remember vitamin D during pregnancy. Vitamin D is another key vitamin for your meal plan during the pregnancy weeks.

Your body produces it yourself via the sun’s UV rays, but in some places and seasons it is limited how much sun there is. So it can be a good idea for pregnant women to take a supplement of 10 micrograms vitamin D throughout the pregnancy.

This corresponds to what is available in a regular pill. The vitamin is also available in limited quantities in for example, fatty fish (salmon, sardines, herring, and mackerel), cod roe, egg and cheese.

 

Include Folic Acid in Your Meal Plan

Folate (folic acid) is very important for the cells to divide properly. Folic acid is especially important for the baby’s growth to proceed normally.

It has been found that a supplement of folic acid during the first months of pregnancy reduces the risk of the child developing neural tube defect significantly.

The baby develops the neural tube, which later becomes the brain and spinal cord very early in pregnancy – in fact, even before many women realize they are pregnant.

It is recommended that if you are trying to become pregnant, you should take a supplement of folic acid already in this period. Otherwise, it is recommended that you take a supplement of 400 micrograms of folic acid, from the beginning of the pregnancy and 3 months onwards.

Folic acid, which is a vitamin, is absorbed more easily by the body than folate, which is the way in which the vitamin is acting in foods.

Foods containing folate include green leafy vegetables, dried beans, nuts and almonds so remember to include these in your pregnancy meal ideas.

Iron Should be in All Meal Plans

Iron is another thing you should include in your diet plan for pregnancy because it is very important. The reason for this is that the red blood cells transport oxygen around.

During pregnancy, the blood volume increases significantly, and besides oxygen for your own needs, you must also ensure that sufficient oxygen is transported to the baby.

If you do not get an iron supplement in your daily plan, you have a 20% chance to suffer from anemia during pregnancy.

Iron supplementation is also important to cover the loss of blood at birth, while it is important that the baby has sufficient amount of iron stored in the body at birth.

First from 6 months of age, the child must have a supplement of iron.

Meat, poultry, bread, eggs and green vegetables are good sources of iron you should include in your daily meal plan.

Calcium is also Important for Your Meal Plan

Calcium strengthens bones, but also has many other important functions.

The baby requires a lot of calcium, so it is important that you make sure you get plenty of calcium in your meal plan, so you also get your own needs met. Otherwise, you can for example have problems with tooth decay.

Half a liter of milk a day is enough to keep you well supplied with calcium in first, second and third trimester. And it does not matter whether it is fat or skinny milk, it contains the same amount of calcium so remember to drink a cup from time to time to reach the total amount of mg intake you need.

Zinc is Important for Growth & Development

Zinc controls some of the genes in the gene material and is very important for the baby’s total growth and development.

Zinc can be obtained by eating meat, milk and cheese. Cereals, legumes, nuts and vegetables also contain zinc.

Pregnant vegetarians should, due to the fact that some vitamins can be best achieved through animal products, be aware that they get enough of:

zinc, iron, vitamin A, vitamin D, selenium, iodine and calcium in their meal plan. This can easily be done, if you make sure to eat a balanced vegetarian meal plan which include enough mcg of the different things during the pregnancy.

A collection of the most important foods to include in a meal plan for pregnant women are:

  • Meat
  • Fish
  • Poultry
  • Milk
  • Eggs
  • Coarse grain products: bread, muesli, oatmeal, rye bread, crisp bread
  • Green leafy vegetables: broccoli, spinach, beans, etc.
  • Fruits and vegetables such as cabbage, broccoli, apples, oranges etc.

Food Supplements During Pregnancy

During pregnancy it is recommended to take supplements of:

  • Folic acid
  • Vitamin D
  • Iron

Folic acid and vitamin D needs can be met through a daily intake of a multi-vitamin for pregnant women, while iron should be taken separately.

A supplement of iron should be 40-50 mg per day from week 10 and throughout the pregnancy meal plan.

And as I said, if you do not drink or eat dairy products, it is a good idea to take a supplement of calcium of 40-50 mg daily.

If you are in any way unsure about what you should eat during pregnancy, consult your doctor or midwife.