Pregnant women need a special diet. They must eat healthy, first of all for them and second for the baby.

But who told you that they have to eat for two?? This is absolutely wrong!


During the first trimester, pregnant women don’t have to gain weight. Weight gain starts in the second and third trimester, and depends on each woman.

But in general, gaining 4 to 5 kg the second trimester and 7 to 8 kg the third trimester is considered normal, which gives a total of 12 kg during the whole pregnancy.


Energy requirements increase during pregnancy and start in the second and third trimester:


Plus 350 calories daily during the second trimester

Plus 450 calories daily on the third trimester


Eating healthy before, during and after pregnancy gives the child a good start in life and gives the mom a strong immunity.

To achieve this, the mother should eat a variety of foods with the quantities recommended at each stage.

1- Folic Acid:


Folic acid supplements should start before pregnancy and continue during the first trimester. Folic acid must be taken to prevent neural tube defects.

2- Calcium and Vitamin D:


At least, 3 portions of low- fat dairy products are needed during pregnancy, and all varieties of milk can be used, from yogurt to cheese to custard to pudding.

What is considered one portion?

–         1 cup of yogurt

–         1 bowl of custard or rice pudding

–         30 g of cheese

–         1 cup of milk

Another way to increase calcium and vitamin D intake is to add low-fat milk powder to cooked foods such as soups, mashed potatoes, or to other drinks.


Another way to increase Vitamin D intake and absorption in the body is to get exposed at least 15 minutes in the sun.


3- Iron:


Usually iron requirement is not met by food intake alone during pregnancy, that’s why the doctor will prescribe a supplement for you.

 During pregnancy, women can experience many complications, like gastrointestinal discomfort, constipation, heartburn, gestational diabetes (diabetes during pregnancy) and muscle cramps.

To treat and avoid the reflux, women should:

–         Avoid large meals before bed

–         Eat small and frequent meals slowly

–         Avoid spices, caffeine, tea or decaffeinated beverages

–         Avoid laying down directly after meals  

–         Drink water between meals not within your meals 


To avoid constipation, increase the intake of whole grain cereals, fruits and vegetables and drink plenty of water.


We heard that a lot of food should be avoided when pregnant.

 What exactly you should avoid!?


1-    Raw or half cooked eggs or food containing them like mayonnaise, mousses, soufflés and whipping cream. So eat eggs only if it is very well cooked!

2-    Special cheeses like Brie, Rockford, camembert and blue cheeses.

3-    Liver and liver products

4-    Too much tuna and fish, this is because the high amount of mercury that is harmful for the baby. So consume it no more than twice a week.

5-    Alcohol

6-    Too much caffeine and drinks containing caffeine like soft drinks and tea. Consume no more than 2 cups per day.



Artificial sweeteners consumption during pregnancy can cross the placenta. However, it is not harmful for the fetus. It is recommended to consume it in moderation.


This an example of a diet plan for a pregnant woman who is in need of nutrient dense food.


Diet of 2200 calories:


– 1 cup of orange juice

– 4 whole grain toasts with 2 tablespoons of jam

– 1 low-fat milk

– 1 apple


 – 100 grams of lean beef meat with 1 bun of hamburger

– 1 green salad containing lettuce, cucumbers, carrots, artichokes, corn with 1 tablespoon of balsamic vinegar

– 3 tablespoons of cooked lentils or cooked beans or 1 medium baked potato


– 1 cup of low-fat milk

– 2 dried apricots


– 100g of cooked salmon with 2 tablespoons of cooked pasta

– 1 cup of low fat frozen yogurt

– one cup of fruit salad

Before sleeping:

1 cup of low-fat milk

4  crackers


Practice swimming 2 to 3 times a day, this is the safest and the best exercise you can do.

Regularly follow up with the doctor to detect any increase in blood sugar or blood pressure, and treat it as soon as possible.


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