What to Eat When you're Expecting
Eating for two? Here are some tips for maintaining a healthy diet for you and the baby:
Calories:
First trimester - About 1,800 calories per day
Second trimester - About 2,200 calories per day
Third trimester - About 2,400 calories per day
*Calories based on the average weight and BMI for surrogates.
Weight gain:
Worried about the weight you're gaining? Don't put too much thought into it, here are some of the reasons you're gaining pounds:
7.5 pounds: Average baby's weight
7 pounds: extra stored protein, fat, and other nutrients
4 pounds: extra blood
2 pounds: breast enlargement
2 pounds: enlargement of your uterus
2 pounds: amniotic fluid surrounding your baby
1.5 pounds: the placenta
Food to Eat:
Legumes
Rich in folate, fiber, and many other nutrients.
Folate may reduce the risk of birth defects and diseases.
Sweet potatoes
Rich in Vitamin A
Vitamin A is important for the growth of the baby
Dairy Products
Rich in protein, probiotics, and calcium
Probiotics may help reduce the risk of complications
Lean meat
Rich in protein.
Beef and pork
Rich in iron, choline and B vitamins
Salmon
Rich in omega-3 fatty acids EPA, DHA, and Vitamin D
Omega-3 fatty acids are important for brain and eye development of the baby
Whole eggs
Rich in choline
Choline is important for brain health and development of the baby
Broccoli and leafy greens
Contain most of the nutrients that pregnant women need
Berries
Rich in carbs, vitamin C, fiber, vitamins, antioxidants, and plant compounds
Whole grains
Rich in fiber, vitamins, plant compounds, B vitamins, fiber, and magnesium
Avocados
Rich in monounsaturated fatty acids, fiber, folate, and potassium.
May help relieve leg cramps in pregnant women