When you first find out you’re pregnant, everyone suddenly has an opinion about what you should eat. Here’s the simple version. Eat regular meals with some protein in them, add fruit and vegetables, have milk or dahi, pick whole grains when you can, and drink plenty of water. ACOG says you only need around 340 extra calories a day in the second trimester, and about 450 in the third. That’s not much. A banana and a glass of milk, more or less.
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So what does a day look like?
Mornings first. Some days you wake up and food is the last thing you want, I get it. But try to eat something small anyway, because an empty stomach can make the nausea worse. An egg with toast works, or oats cooked in milk. A few almonds with your tea is better than nothing.
At lunch, dal or chana with a roti and whatever vegetable is in the kitchen is perfect. Add dahi if you like it. And if you’ve got spinach, squeeze some lemon on it, which sounds silly but vitamin C helps you absorb the iron. The CDC says your body needs more iron in pregnancy because you’re making extra blood.
Afternoons are when the hunger hits, usually with a bit of a mood. Roasted chana, a banana, a handful of nuts, keep something like that close, otherwise you’ll end up with biscuits (nothing wrong with the odd biscuit, to be fair).
Dinner, go lighter if you can, and not too late. Especially in the last few months, big late meals and heartburn are best friends.
What matters most, really
Folic acid, iron, calcium, protein. If you remember just those, you’re doing fine. Your prenatal vitamin helps cover the gaps, and DHA for pregnancy, from salmon or a supplement, supports your baby’s brain. Do ask your doctor before you take any pregnancy supplements, because what’s right for one woman isn’t always right for another.
Stay away from raw or undercooked meat and eggs, unpasteurized milk, and shark or swordfish (too much mercury). One small cup of coffee a day is okay.
And please, don’t eat less because you’re scared of gaining weight. It makes sense that you’d worry, but your baby needs what you eat to grow.
Quick questions
How often should I eat?
Three meals and a couple of snacks is good for most women.
Do I need to eat more in the first trimester?
Not really, it matters more later on.
What if I can’t keep food down?
Try plain crackers or toast, just a few bites at a time. If it doesn’t settle, call your doctor.