Pregnancy Superfood Diet For All Trimesters

A pregnant body needs many nutrients & Pregnancy Superfood to support the baby and itself. Furthermore, our body needs double the amount of all such nutrients. Why? You will need to supply almost everything to your baby.

Although you would need every nutrient in double, you don’t particularly need to add anything new or special to this diet. A normal, healthy diet with desired and favorable nutrients is just enough. What is a normal, healthy diet? A diet that constitutes of all the important nutrients from proteins to macronutrients.

We’ll be discussing the sources of these nutrients in detail and the quantity of these nutrients that you’d be needing during all three trimesters of pregnancy.

  • A pregnant woman with normal weight needs 1800 calories per day for the first trimester.
  • 2200 calories per day for the second trimester.
  • 2400 calories per day for the third trimester!

Our nutrients demand increases with every trimester and with the growth of our baby. The bigger the bump, the bigger your demand for nutrients.

Yes, you don’t need to eat double your normal intake but you do need to correct your nutrient intake. The reason that you might be needing double the size of your food could be because it lacks the important nutrients. So, let’s correct your diet.


What Is A Normal, Healthy, Nutritious, Pregnancy Superfood Diet?

As we discussed, you might be taking in a lot of food but it might be lacking all the necessary nutrients your body usually requires. That is, you do need the right amount of carbs, proteins, and even fats to have a balanced diet.

Pregnancy Superfood

  • A pregnant woman with normal weight needs 1800 calories per day for the first trimester.
  • 2200 calories per day for the second trimester.
  • 2400 calories per day for the third trimester!

The normal composition of a healthy diet constitutes  65-70% carbohydrate, 25% of fat(yes, you do need fat, too), and 0.8gm of protein per kilogram of your weight.

Even if you wish to lose weight, this should be the normal composition of your diet, you cannot less it than this. Your body will require this amount to process everything. The conclusion is, you need to cut unhealthy or irregular intakes rather than eating less.

A summary of What To Eat During Pregnancy And Otherwise.

  • Healthy carbs may include Whole grain, Brown Rice, Oats, Barley, Banana, Milk, Lentils, vegetables, fruits, beans, Nuts.
  • Important Fats Include Nuts, cheese, chia seeds, fatty fish, avocados, olive oils, seeds.
  • Protein: Lean meat, poultry, legumes, beans, seeds, eggs, milk, yogurt, nuts, etc.

Related: Pregnancy Hacks: 10 Tricks & Tips For First, Second, Third Trimester.

What Are Healthy Carbs And Healthy Fats?

Another reason for putting on unhealthy weight is eating unhealthy carb and saturated fats. Unhealthy carbs are processed grains or flour forms of those grain. For healthy carb intake, consume healthy, unprocessed carbs in their whole grains state.

Healthy fats include monounsaturated and polyunsaturated fats. Avoid saturated fats, trans fat as they result in many diseases including obesity. Saturated fats include junk food, too much sugar, etc. Try to avoid them or consume less of them.

Related:Pregnancy symptoms: 10 Early Signs Of Pregnancy!

Why Does Our Body Need Pregnancy Superfood- carbohydrates, Fats, Protein?

Our body needs carbohydrates to provide our bodies with daily energy to process everything. Carbohydrate is the main source of energy for you and it cannot be replaced. It stands as the most valuable Pregnancy Superfood.

Similarly, fat is stored as the energy that can be used for later. Furthermore, Vitamins such as Vitamin A, Vitamin D, and Vitamin C are fat-soluble hence they do need fat to be transferred and consumed by the body.

Protein is used for all the functioning of the body. It regenerates and repairs tissues. Makes all the enzymes, hormones, etc. Protein also builds bones, muscles, skin, etc. If your body is not given the right amount of carb and fats, it will use stored protein as an energy source. So, make sure you consume an ample amount of carbs and fats to keep your protein safe.

Related:5 Ways To Tighten Your Sagging Breasts!

10 Pregnancy Superfood Diet For All Three Trimesters

Pregnancy Superfood

1. Fortified Cereal, uterus pumping Pregnancy Superfood.

If you came across prenatal vitamins, you must have heard of fortified cereals. These cereals are rich in folate and folic acids. What are fortified cereals? Fortified cereals are added with extra nutrients to meet the demand of our bodies. Furthermore, the main component of prenatal vitamins is folic acid.

What are prenatal vitamins? Prenatal vitamins are the vitamins that are given to a pregnant woman to prepare her body for an incoming pregnancy and to keep the baby healthy. It is a huge misconception among mothers that prenatal vitamins increase fertility rate but instead prenatal vitamins are used to prep your uterus with ample nutrients for a healthy baby and pregnancy.

So, it is advised to start consuming prenatal vitamins three months prior to your conception. So that your body is well prepared for the baby. Do consult with your doctor before starting these vitamins and make sure you are well aware of what you are taking.

Why is folate the main ingredient of the Prenatal vitamin & Pregnancy Superfood Diet?

Folate and folic acid have shown promising results in the brain and nervous development of a baby. Additionally, it is also said, folic acid reduces the chance of premature birth and protects your child’s health inside of the womb.

You can always supplement your body with natural foods to cover up the needs of folic acids and other important nutrients needed at the time of pregnancy.

Related:Vaginal Tearing During Child Birth: How To Prevent It?

2. Meat, Poultry, Fish, Eggs, Dairy- Starters of Pregnancy Superfood Diet!

All these foods are a great source of protein. And protein is a very important requirement during pregnancy, after pregnancy, and otherwise. Animal-based proteins are rich in all the amino acids our body demands. So, make sure you eat a healthy amount of protein.

Why is protein important? Protein works the same way for our baby as it works for us. It initiates a normal growth for the baby. Makes and repairs cells. It also works as a building block of the body. So, make sure you are not making your body protein deficient.

Related:10 Yoga Poses To Reduce Pregnancy Pain

3. Plant-Based protein Lentils, Beans, Legumes

Plant-based proteins like lentils, beans are a great source of protein but they lack some very important amino acids that are needed by our body. Hence, it is advised to include animal-based protein in a pregnant woman’s diet because you shouldn’t keep your baby away from those essential amino acids.

Your body would automatically start to crave meat because it needs the meat for better growth. You must have seen vegan mothers craving meat. That is your body demanding the essentials it needs from the meat.

Anyways, please try to consume meat for the sake of your baby, their and their immunity.

Related:5+ Tips For A Natural Birth & Labor Pain

 4. Non-fat Milk.

Nonfat milk and dairy provide nutrients but they also provide calcium which is very important for your child’s build-up. If you are trying to lose a healthy amount of weight because of health measures, opt for nonfat milk. Nonfat milk will give you a good amount of calcium without giving you unnecessary fat.

Calcium is a Pregnancy Superfood that builds bones and teeth in baby and apart from that it also functions the muscular, nervous system of the body! Remember, your body cannot make calcium and hence you need to source it from foods or supplements(if doctors suggest)

Related:Hospital Bag Checklist: What To Pack?

 5. Dairy.

Dairy again is a good source of calcium. It also provides our body with many vitamins, such as Vitamin A, Vitamin B, Fortified Vitamin D, Riboflavin. Many important minerals that promote growth and health, such as magnesium, potassium, zinc, selenium, etc.

6. Green Vegetables

Are you tired of listening to green vegetables everywhere you go? It is actually that important! Vegetables are a great source of carbs, vitamins, minerals, and what not!

Remember the prenatal vitamins to prep for a healthy pregnancy? Its main component was folic acid. Guess, what is rich in folic acids? GREEN LEAFY VEGETABLES (GLVs)

Apart from folic acids, vegetables also have B-carotene, riboflavin, multiple vitamins. Many important minerals, especially iron.

Related:Labor & Delivery Advice For New Mothers

7. Spinach- Iron Pregnancy Superfood

Spinach is a great source of iron. Why is iron important for a pregnant lady? You will need to supply double or more amount of oxygen to the uterus and the baby for growth. Iron is the main component of blood cells(Haemoglobin).

If you won’t have enough iron, your body won’t produce enough blood cells. If you won’t have enough blood cells, your uterus will deal with oxygen deficiency that is not what you want!

So, Eat, drink green leafy vegetables, no matter what!

Related:Postpartum Essentials: 13+ Must Haves For A Faster Postpartum Recovery

8. Broccoli

Broccoli again is a great source of vitamins and anti-oxidant acids. Apart from that, it has a great amount of folate(heps uterus for baby’s growth) and calcium. Broccoli is also rich in vitamin C, which helps to absorb iron easily into your body.

9. Fiber-Rich Foods-Constipation Pregnancy Superfood

Beans, peas, lentils, are rich in fiber. Once you get pregnant, you will find out constipation head your way every other day and it gets irritating. A fluid-rich and fiber-rich diet help with constipation. So, include fibers in your diet!

10. Fruits

Fruits are again a great source of folic acid along with plenty of vitamins, minerals, and even carbs. Juicy fruits give fresh juicy fluids. So, don’t skip having a bowl of fruits every day and a glass of juice every evening. Fruits like banana help you with fatigue. Also, fruits are rich in fibers and fluids, so, they work best for constipation!

11. Fluids!

We all know the importance of fluids, water for our body. Even when you are not pregnant, drink plenty of water, it is great for everything! For pregnancy, water makes amniotic fluids, maintains blood cell count, keeps your body hydrated. Also, an ample amount of water will give a great milk supply! Why? Because 80+% of milk is WATER!

So, drink your fluids!

Related: 10 Breastfeeding Foods That Increase Milk Supply