Developing Your Own Pregnancy Diet Plan

pregnancy diet plan Developing your own pregnancy diet plan is very important and should start the moment you knew you have a growing human being inside your tummy. During pregnancy, caloric requirement of a woman is increased by 100 calories during the first trimester and 300 calories for the second and third trimester of her pregnancy. It is therefore increased from 2300 to 2700 calories per day. To meet the required caloric requirement for the woman and her baby, her pregnancy diet plan must include the right foods with the right caloric content. Although there is an increased caloric need during pregnancy period, it doesn't mean that the pregnant woman can eat all the foods she wants. Some delivery problems have been related to severe weight gain during pregnancy and losing weight is not easy after delivering the baby. Cravings are something to be watchful of because it may ruin your pregnancy diet plan and you shouldn't let it. The best pregnancy diet plan for a healthy mother and baby must include the following:

Foods rich in Folic Acid, Iron, Calcium, Vitamin D, and other essential nutrients

Folic Acid or folate is very important for the baby's brain development and in avoiding Neural Tube Defects. It also helps the woman's blood volume to increase for proper circulation supporting her and her baby. Foods rich in folic acid include liver, egg yolk, dried beans, wholegrain breads, potatoes, cabbages, and many others. Intake of Iron during pregnancy is another vital component of a healthy pregnancy diet plan. Iron helps in supplying the right of blood to the placenta, the baby, and the mother. Lean meat, poultry products, iron-rich cereals are good sources of iron. The baby's bone and teeth development is dependent on the mother's calcium and vitamin D intake. The pregnant woman must increase her calcium and vitamin D intake by eating the right amount of dairy products and other foods rich in calcium and vitamin D. The most common sources of vitamins and minerals are fruits and vegetables. According to the American Dietetic Association, a woman's pregnancy diet plan must have at least 7 servings of fruits and vegetables per day.

Vitamin and Mineral Supplements

A pregnancy diet plan would be incomplete without vitamin and mineral supplements. Although already included in foods, the nutrients might still be insufficient for the mother and her baby. A daily intake of 400ug folic acid supplement is recommended 3 months before conception and during the first trimester. On the other hand, 30mg of Iron is prescribed daily for the second until the third trimester. There are milks prescribed for pregnant women, and through them calcium intake is increased.

Adequate Hydration

Drinking the required amount of fluid during pregnancy helps to avoid miscarriage, pre-term labor, hemorrhage, electrolyte imbalances, dry skin and other problems. A healthy pregnancy diet plan includes at least 64 ounces of fluid or six to eight glasses per day.


A pregnancy diet plan does not just include foods, fluid, and supplements. Basic exercises for pregnant women include arm and upper arm back stretch, abdominal muscles exercise, kegels exercise, and calf stretch exercise. You may consult a person specializing in this exercise or may enroll in exercise classes for pregnant women. Proper exercise is also a vital pregnancy diet plan component.