Min menu


Last news

Diet during pregnancy Eat enough for two


Diet during pregnancy Eat enough for two

Diet during pregnancy Eat enough for two

Contents of the article

  • Additional diet and nutrition considerations:
  • What weight gain women usually during pregnancy?
  • Echinacea for food


You are now pregnant, and eating for two does not mean that you double what you usually eat. In fact, most pregnant women only need about 300 extra calories per day in their meals, which equates to:

  • Two cups of low-fat yogurt
  • A cup of ice cream
  • A piece of bread with cream cheese
  • One sandwich with tuna

With this in mind, prepare a balanced meal for a healthy pregnancy that contains the five essential food groups:

  • fruits
  • Vegetables
  • Grain
  • Food containing protein
  • Dairy products

Additional diet and nutrition considerations:


A pregnant woman needs about 71 grams of protein per day. A cup of yogurt or an ounce of red meat contains about 10 grams of protein.

Good sources of protein include:

  • Lean meat
  • Poultry
  • Fish
  • Dried beans
  • Lentils
  • Nuts
  • eggs
  • Cheese.

During pregnancy, you must avoid :

  • Soft, unpasteurized cheeses such as Brie and Jalisco
  • Raw or unripe meat well, as it may contain bacteria that could harm your baby
  • Fish that are high in mercury, such as shark, swordfish, king mackerel, and tortoiseshell


Calcium is one of the elements that a pregnant woman needs for the formation of the baby's bones and teeth. The permissible daily intake of calcium during pregnancy is 1,000 mg per day (1,300 mg per day if you are under 19 years of age).

You can get calcium from:

  • Green leafy vegetables
  • Orange juice
  • Milk
  • Yogurt
  • Cheese


You need 27 mg of iron daily during your pregnancy. Good sources of iron include:

  • Fish
  • Poultry
  • Wholegrain and cereal bread
  • Green leafy vegetables
  • Pulses
  • Dried fruits
  • eggs
  • Liver
  • Red meat

Many women take iron supplements during the second and third trimesters of pregnancy. Discuss this with your healthcare provider. If you eat a meal rich in iron, this may not be necessary.


Better to have caffeine in moderation. Drink no more than one to two caffeinated beverages, such as coffee and soda, per day.

What weight gain women usually during pregnancy?

The American College of Obstetricians and Gynecologists states that 25 to 35 pounds is normal for an average pregnancy.

Echinacea for food

No one knows why some women so badly want to eat certain foods during their pregnancy, but levers are not thought to be the result of a lack of food. There is no reason to avoid the foods you crave as long as you eat them in moderation to avoid significant weight gain.

Unfortunately, some pregnant women want things that are not foods like laundry starch or clay and want to eat them. This is a disease called oddball. If you urgently want to eat things that are not foods, be sure to inform your health care provider.