People needs to eat healthy diet in order to get a good health and even more so for pregnant women. When you’re expecting, you shouldn’t be careless with what you eat because it will affect the growth and development of your baby.
Each stages of pregnancy, actually, has specific needs, so it is recommended if you create healthy pregnancy meal planner for each stages. This is our guide to help you choosing the right foods for your pregnancy.
You may too want to read healthy pregnancy food list.
Stage by Stage Healthy Pregnancy Meal Planner
1. First trimester
In the first trimester, pregnant women often have morning sickness as the symptoms. Therefore, in this early stage of pregnancy you are recommended to eat foods that could help you reducing your nausea such as ginger. Ginger is the natural remedy for nausea and vomiting.
Add grate ginger on your tea to soothe your morning sickness.
Folic acid is an essential vitamin for developing baby’s nervous system. Therefore you need to include folate-rich foods in your healthy pregnancy meal planner till the end of first trimester (week 12).
Folate-rich foods include green vegetables such as broccoli, spinach, kale, and cabbage, pulses such as chickpeas and lentils, and fruits such as grapefruit, berries, and apricot.
Pregnant women are also suggested to eat 400mg supplement of folic acid to ensure they got enough folic acid.
2. Second trimester
In the second trimester, you finally can feel the movement of your baby. Some women said that second trimester is the best stages of pregnancy because their morning sickness symptom is ceased, and they are strong enough to do usual activities.
In this stage, mum-to-be is recommended to eat foods that are rich with omega-3 fatty acid, calcium, vitamin D, iron, and vitamin C. Omega-3 fatty acid from salmon, sardines, and mackerel is good for baby’s brain development.
Calcium and vitamin D are good for the development of bones and teeth. You can get them from dairy products and green vegetables.
Iron is an essential mineral for your blood to bind the oxygen and bring it around your body. In other words, iron helps you to prevent anemia. Iron-rich foods such as spinach, lean meats, fish, and lentils.
You need vitamin C to absorb iron easily. Citrus fruits are rich with vitamin C.
3. Third trimester
In the third trimester, you need foods that can boost your energy, and vitamin K to help you recovering later after the birth.
Vitamin K sources are green leafy vegetables, spring onions, yogurt, prunes, and many more.
When you create healthy pregnancy meal planner, be focus to the quality of your foods instead of the quantity. That way, your baby will be healthy as well as you.