During pregnancy, your calorie needs increase to support the growth and development of your baby. Many women should aim for 2,200 calories during the first trimester, but this number may vary depending on your pre-pregnancy weight and your level of physical activity. Good nutrition during pregnancy keeps you healthy and ensures that your baby is born healthy. Mix and match foods from each food group to create meal plans that are healthy without being boring.
Fruits and Vegetables
Eating fruits and vegetables during pregnancy is important because they supply you and your baby with nutrients that include iron, potassium and vitamins A and C. For a 2,200-calorie meal plan, you need 3 cups of vegetables and 2 cups of fruit each day. Add fruits and vegetables to every meal and snack to help reach this goal. For example, add sliced berries to your oatmeal, sliced tomatoes and cucumbers to your sandwich and eat your dinner with a fruit or vegetable salad. Snack on apples with string cheese or carrots and hummus.
Grains
Your 2,200-calorie pregnancy meal plan should include 7 oz. of grains each day, of which 3-1/2 oz. should be whole grains. These foods increase your intake of fiber, B vitamins, complex carbohydrates and iron. Try whole grain cereal with milk for breakfast, switch to whole-wheat bread for your midday sandwich and serve chicken or fish with brown rice instead of potatoes at dinner. Snacks might include air-popped popcorn, whole grain crackers and cheese or pretzels.
Milk
Milk is an important part of a well-balanced meal plan during pregnancy because dairy foods contain the calcium and protein that your body needs to support a healthy baby. Aim for low-fat versions whenever possible to keep your calorie and saturated fat intake under control. A 2,200-calorie meal plan should include 3 cups of milk. Simply having a glass of milk with each meal will get you there, but yogurt and cheese are other healthy options that you can include in your meals or eat for a snack. Try a yogurt parfait with berries and granola in the morning, a quesadilla with black beans and avocado at lunch and beef burritos with cheese and low-fat sour cream for dinner.
Protein Foods
A 2,200-calorie meal plan should include 6 oz. of meat and beans each day during pregnancy. These foods help your baby grow and give you energy, as well as keeping skin, hair and muscles healthy. Eggs and nuts are other good sources of protein. Try scrambled eggs and fruit salad for breakfast, add some shredded chicken breast to your lunchtime salad and have a salmon fillet with steamed vegetables for dinner. Snack on hummus and pita chips, crackers with peanut butter or a handful of walnuts with fruit.
Discretionary Calories
Your 2,200-calorie meal plan can include 290 daily calories that come from treats. These can include fatty foods and sugary treats, which can allow you to enjoy your favorite treats in moderation. At the same time, you should limit your oil intake to 6 tsp. each day. Choose healthy oils, such as canola or olive, to increase your healthy fat intake.
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