Three small, but balanced, meals and three light snacks throughout the day are a good rule of thumb to ensure you and your baby's nutritional needs are met. Want to Know More?
Eat small, frequent meals and snacks.
Try to eat every two hours so that your stomach does not become empty. Choose high protein meals and snacks. Try pita with hummus, cheese and crackers, a small bowl of rice and beans, or yogurt with granola.
The cornerstone of healthy eating starts with three well-spaced meals a day — a maximum of four to six hours apart — with a couple of snacks in between. You may also find eating smaller, more frequent meals, up to six times a day, works for you.
For most normal-weight pregnant women, the right amount of calories is: About 1,800 calories per day during the first trimester. About 2,200 calories per day during the second trimester. About 2,400 calories per day during the third trimester.
Not eating enough during pregnancy can lead to various issues, such as fatigue, dizziness, headaches, constipation, and an increased risk of preterm birth or low birth weight.
Experts advise that pregnant women eat three small meals and two snacks at regular intervals—every three to four hours—to help maintain steady blood glucose (sugar) levels.
Breakfast is the most important meal of the day, and that is true during pregnancy! Studies have shown that women who skip breakfast (or even other meals) have a higher chance of preterm labour and other complications during pregnancy.
Three small, but balanced, meals and three light snacks throughout the day are a good rule of thumb to ensure you and your baby's nutritional needs are met.
When you're pregnant, what you eat and drink is the main source of nourishment for your baby. In fact, the link between what you consume and the health of your baby is much stronger than once thought.
If you're feeling excessive hunger daily, you may not be eating enough during pregnancy. Start to increase your portion sizes as well as the frequency of your meals until you start to feel satiated, satisfied, and full.
Protein — Promote growth
Protein is crucial for your baby's growth throughout pregnancy. Good sources: Lean meat, poultry, seafood and eggs are great sources of protein. Other options include beans and peas, nuts, seeds, and soy products.
Eating rice during pregnancy is absolutely safe, however experts suggest to keep a check on the portion as it may lead to weight gain, if consumed in large portions.
Consumers can certainly eat rice as part of a well-balanced diet. Based on our scientific assessment, we think it would be prudent for parents and caregivers to feed their infants a variety of fortified infant cereals, rather than to rely solely on infant rice cereal.
If you don't eat enough, it can lead to malnutrition, meaning your body is not getting enough calories to maintain its health; you may lose weight, your muscles may deteriorate and you'll feel weaker.
Don't go more than two or three hours without eating
Grazing not only pumps a steady stream of nutrients to your baby, it also keeps your blood sugar levels steady so you don't "crash" or become lightheaded. "If you don't fill the tank frequently, you can bottom out," says Ricciotti.
Being pregnant doesn't mean you need to eat twice as much food. First trimester (first 12 weeks) – Most women don't need any extra calories. Second trimester (13 to 26 weeks) – Most women need about 340 extra calories a day. Last trimester (after 26 weeks) – Most women need about 450 extra calories a day.
Fetal movements typically increase when the mother is hungry, reflecting lowered blood sugar levels in the mother and fetus. This is similar to the increased activity of most animals when they are seeking food, followed by a period of quietness when they are fed.
In eight cases however participants explicitly recounted increased fetal movements interpreted by the mother as a response to hunger or eating. Of these eight, seven women (36.8% 7/19) described increased fetal activity in association with maternal hunger or the period prior to meals.
The nutrients from that snack are absorbed into her bloodstream. The blood stream delivers the nutrients to the baby through the placenta and the amniotic fluid. From there, the baby's body puts the nutrients to use to help him grow throughout your healthy pregnancy.
Meal patterning during pregnancy may be important because pregnant women who sustain prolonged periods of time without food by skipping meals and/or snacks may be inducing a physiologic stress upon their pregnancy.
Greek yogurt typically has twice the protein of regular yogurt. Plus, it's a great source of probiotics, B vitamins, phosphorus, and calcium. Calcium helps keep your own bones strong and helps your baby develop a healthy skeleton.
Try high fibre varieties - wholemeal bread, brown rice and pasta and high fibre breakfast cereals such as Weetabix, All Bran, Bran Flakes, Shredded Wheat. Choosing these foods, as well as fruit and vegetables and plenty of fluids (8 - 10 cups per day) will help to prevent constipation.