Get the Best Healthy Pregnancy Diet Plans during All Trimesters

Healthy Pregnancy Diet
Healthy Pregnancy Diet

There is no hidden truth about the benefits of a balanced diet on a healthy lifestyle but these benefits get more crucial when it comes to the Pregnancy diet. Although the basic diet’s rules remain the same but need more attention during pregnancy because if the mother’s diet is not up to the nutritious requirements then it would be harmful to both mother’s and baby’s health. Actually, Its a mother’s responsibility to learn which nutrients her body needs for the healthy development of a baby and which foods would be helpful to give her the amount of the right nutrients.

Foods during Pregnancy

The pregnancy diet should include these essential sources during the 1st, 2nd and 3rd trimester. Each phase is crucial for the growth and development of a baby. So, if a mother wants a healthy baby, then she should focus on these foods throughout pregnancy.

Healthy Pregnancy Diet Chart

These essential vitamins and minerals should take when you follow any plan for a healthy pregnancy diet. You must design your pregnancy diet plan in such a way that any healthy food you eat must be full of essential nutrients and will contribute the maximum for both of your’s health.

Foods 1st Trimester 2nd Trimester 3rd Trimester Purpose
Rich in Folate Tick Baby’s developing nervous system
Vitamin B6 Tick Morning sickness (nausea and vomiting in pregnancy)
Iron Tick Keep you well as blood volume increases.
Calcium & Vitamin D Tick Babygrow strong bones and teeth
Omega 3 fatty acids Tick Baby’s brain development
Iron Tick Red blood cells for your growing baby.
Vitamin K Tick Energy boost, Birth and Breastfeeding, Helps to Blood Clot.
Iron Tick Red blood cells for your growing baby.

Pregnancy Foods Choices

It becomes necessary for a pregnant woman to select or choose food according to pregnancy trimester. Foods for all three trimesters are get changed, and lack of those particular foods can put an adverse effect on both mother and child’s health. So, food becomes a key factor for a healthy delivery. Similarly, food preferences for the second trimester should include calcium, vitamin D, and fatty acids.

Pregnancy Diet List

Pregnancy Diet List during a Second Trimester –  Fatty Acids Foods

120 g serving of Atlantic salmon
95g tin of canned tuna
Two regular eggs
120g tofu
¼ cup walnuts
One fish oil tablet
235ml soy milk
Mustard Seeds
Pumpkin Seeds
Romaine Lettuce

Pregnancy Diet High in Vitamin D & Calcium during 2nd Trimester

8 ounces skim milk
3.5 ounces salmon, cooked
Soy milk
1 cup calcium-fortified orange juice
Fortified Cereal
1.75 ounces sardines, canned in oil
Canned Light Tuna
Cod liver oil
Swiss cheese
3 ounces catfish, cooked
3.5 ounces mackerel
3 ounces of tuna fish, canned in oil
1 cup fortified skim milk
1/2 cup cooked spinach
1 ounce (about 23 whole) dry roasted almonds
1/2 cup boiled turnip greens
1-ounce mozzarella cheese
1-ounce cheddar cheese
Two corn tortillas
1-ounce mozzarella cheese

Pregnancy Foods for Baby’s Development

  • Calcium and Vitamin D are essential for Baby’s strong bones and teeth growth.
  • Omega 3 fatty acids are essential to Baby’s brain development.
  • Iron needs for Red blood cells for your growing baby.

Avoid Foods during Pregnancy

Smoked Seafood
Raw Shellfish
Raw Eggs
Un Pasteurized Milk
Soft CHEESES made from unpasteurized milk, including Brie, feta, Camembert, Roquefort, queso blanco, and queso fresco
Unpasteurized JUICE or cider (including fresh squeezed)
SALADS made in a store, such as ham salad, chicken salad, and seafood salad.
Certain kinds of FISH, such as shark, swordfish, king mackerel, and tilefish (golden or white snapper)

Read more:  Pregnancy Diet & Nutrition: What to Eat, What Not to Eat 

Third Trimester Pregnancy Diet

A Fit Pregnancy depends on a balanced diet. If a woman does not ponder on her eating preferences might have a  lack of fitness during any trimester. So it is imperative to know which proper nutrients are required for a particular trimester. Like the first and second trimester, third-trimester pregnancy is also equally important for mother and baby’s health. The key nutrients for third-trimester pregnancy are vitamin K  and iron.

Foods with Vitamin K 

  • Dairy products such as cottage cheese and cream or milk
  • Fresh, raw salads and green leafy vegetables such as spinach and broccoli
  • Red cabbage, cucumber, leeks, celery, artichokes, peas, and beans
  • Olive and rapeseed oil
  • Lean meat (but make sure it’s cooked through)
  • Asparagus
  • Beans and soybeans
  • Eggs
  • Strawberries

Nutrition Requirements during Pregnancy

Nutrients  How Much  Purpose  Foods
Zinc 11 µg per day Reduced the risk of preterm delivery, low birth weight, and prolonged labor. Baked beans are an excellent choice; you’ll get 1.8 µg for each half-cup serving.
Folic acid 600 µg per day Lower risk of birth defects. Try an orange for 50 µg a pop.
Beta-carotene 7,700 IU per day Recharges the immune system. Sweet potatoes deliver 50,000 IU in one cup.
Calcium 1,000 mg per day Lower the overall risk of preeclampsia, low birth weight, and preterm delivery. Yogurt has 450 mg per cup.
Protein 60 to 70 g per day Baby’s hormones and muscles develop properly. Lean beef or chicken burger yields 30 g.
DHA 450 mg per day Higher birth weight, higher IQ 4-oz. a serving of salmon packs a punch with 130 mg.
Iron 27 mg per day Baby’s growth, Lower risk of hypertension, eclampsia, preterm delivery, and low birth weight. A bowl of fortified cereal, at 10 mg.
Vitamin D 200 IU per day Increase blood circulation Fortified orange juice provides 50 IU per cup.

Diet planning should include excess calories over the proper intake like women can eat over 2300 calories. Excess calorie becomes the need for a baby. Women should not worry about the weight gain because of its natural process and after delivery weight automatically reduces. They need only to focus on healthy nutrients foods that must contain vitamin K during third-trimester pregnancy.

Third Trimester Pregnancy Diet Plan

Advice for a Healthy Pregnancy – Pregnancy Precautions

  • Avoid coffee or tea with a meal because it gets hard to absorb iron.
  • Extra 200-300 calories are needed in the 2nd and 300-400 during 3rd trimester but vary according to the individual’s weight. Try to increase your weight with the help of healthy nutrients.
  • Avoid junk foods like pizza, burgers, sweet cakes that make your stomach fuller for a longer time period.
  • Eat fresh vegetables and fruits.
  • Nuts are very important for a pregnant woman because nuts are a good source of essential vitamins and minerals. Don’t forget to include nuts in your pregnancy diet plan.


There is a question in everyone’s mind, why should they need to diet? What are the benefits of dieting? how can they grab those benefits?

Similarly, a pregnant woman also thinks, does a healthy diet matter for her and a baby, and if she does not eat the balanced food, then what kind of complications she would have to face in the future. For sure, these diet plans will be helpful for a fit pregnancy.

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