During your pregnancy, it is very important to develop healthy eating habits. The food you eat makes tremendous effects in your pregnancy so here are some ways to be healthy.

Healthy weight

The average expected weight gain during pregnancy is 25 to 35 lb for women with a normal pregnancy weight. A slow and steady weight gain is often good. You can discuss this with your doctor and she/he will give you the ideal weight gain goal for your pregnancy.

Increase calories and nutrients

You will need about 300 additional calories during second and third trimester so make sure you increase your calorie intake to meet your increased metabolic needs. This is not the time to diet. Think of the ways on how to meet the calorie intake recommended to also keep your baby healthy.

  • Protein – helps for fetal growth
  • Vitamins – a. folic acid – prevents certain birth defects and anemia, b. calcium and vitamin D – promote fetal bone and tooth development and prevent maternal bone loss
  • Minerals – iron – prevents anemia


Drink 8 to 10 (8 oz) glasses of fluids daily, 4 to 6 glasses should be water. Fluids helps with constipation and prevents bladder infections.

Foods to Limit

Ask your healthcare provider first about limitations on these certain foods.

  • Caffeine
  • Organ meats
  • Artificial sweeteners
  • Foods high in sodium

Foods to Avoid

  • Raw fish, soft scrambled eggs, foods with raw or lightly cooked eggs
  • Unpasteurized milk and juices
  • Raw or undercooked meat, poultry, seafoods
  • fish high in mercury (shark, swordfish, king mackerel, tile fish, albacore tuna)
  • Deli meats (can cause food poisoning); must be reheated before eating
  • Unwashed fruits and vegetables
  • Alcohol

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