Eating for two can be a challenge, especially when both mother's and baby's nutritional needs vary based on each pregnancy stage. When you are pregnant, eating a variety of healthy foods throughout the nine months can ensure you get enough nutrients to support your developing baby, but some nutrients are more important during certain developmental stages.
Pre-Pregnancy
You can't consider a pregnancy diet without considering nutrition before pregnancy. For many women, pre-pregnancy eating habits continue through a portion of the first trimester, or at least until they finds out they are pregnant. Women who are trying to conceive might benefit from a nutritional consultation to ensure that their eating habits are appropriate for early pregnancy. The American Congress of Obstetricians and Gynecologists recommends focusing on certain nutrients, such as folic acid, before you get a positive result on a pregnancy test. In addition, MayoClinic.com recommends you start taking a prenatal vitamin at least three months before becoming pregnant.
First Trimester
During the first trimester, you needn't worry about much other than eating a variety of healthy foods. While the average woman needs around 300 extra calories per day throughout her pregnancy, this does not necessarily begin during the first trimester: ACOG recommends that the average woman get around 1,800 calories per day during the first trimester. In addition, the American Pregnancy Association reports that the 300 calorie guideline is an average and generally more appropriate during the second and third trimesters. What is important early in pregnancy? Folic acid and iron. In addition to taking your prenatal vitamin, eat plenty of leafy greens, dried beans and legumes and fortified cereals. It also might be helpful to eat smaller, more frequent meals, especially if you are having trouble keeping food down.
Second Trimester
During the second trimester, ACOG recommends the same average woman get around 2,200 calories per day. However, rather than eating calories for calories' sake, focus on eating more of the same healthy foods. Whole grains, vegetables and fruits top the list. They are not only packed with vitamins and minerals, but also are excellent sources of natural fiber. Calcium becomes even more important as your baby's skeleton develops: MayoClinic.com recommends 1,000 mg of calcium daily to avoid bone density loss during pregnancy. Because prenatal vitamins do not always contain your RDA of calcium, dairy products and leafy greens become even more important during the second trimester. Eight ounces of yogurt and a serving of calcium-fortified cereal with skim milk can help you make up the difference. Aim for skim or 1 percent dairy products, which give you plenty of calcium, vitamin D and protein without packing as many calories.
Third Trimester
During the third trimester, according to ACOG, you might need up to 2,400 calories per day. The same foods are still important -- vegetables, whole grains and lean proteins -- but you simply need more of them. ACOG reports that in an average day, a woman in her third trimester should aim for eight servings of grains and five combined fruit and vegetable servings. In addition, she needs about three servings of meat or meat equivalents, and around three cups of dairy or dairy equivalent. Indulgences are OK, but ACOG recommends you keep them limited to around 400 calories per day.
