You're probably feeling better now, and your baby is definitely getting bigger. So it's a good time to recoup those nutrients your baby needs to support her growth. These tips will point you in the right direction for healthy nutrition during pregnancy.
Plan a daily menu.
This trimester, you'll gain around a pound a week. Add an extra 300-350 calories to your normal daily diet. Try thinking out your meals for the day in advance, so you can be sure you are getting all the nutrients you need.
Eat your nutrients: Vitamin C & Iron.
Vitamin C helps create collagen for your developing tissues. Iron is an essential part of hemoglobin, which is the primary transporter of oxygen in the red blood cell.Your baby is already storing iron for a rainy day. Supplemental iron is best absorbed with vitamin C–rich foods like orange juice.
Vegetables during pregnancy.
Vegetables during pregnancy provide important nutrients, especially folate (the natural form of folic acid), which nourishes your baby’s nervous system development. In your first trimester, aim for 2½ cups of colorful veggies per day. In your second and third trimesters, aim for 3 cups. Each of the following counts as 1 cup of vegetables: 1 cup of cooked spinach, 2 cups of raw kale for a salad, 1 cup of chopped carrots and red peppers for a snack, or 1 cup of vegetable juice.
Water. Water. Water.
It helps your body carry nutrients to your cells. It takes away waste. It helps against dehydration and related fatigue. The general rule is 9 cups total beverages per day including water. When you're pregnant, you need more like 10 cups total beverages per day.
If your doctor agrees, exercise during pregnancy. It can help keep you healthy and prevent you from gaining too much weight. At this point, you're probably feeling better and can still move around easily. Ask your doctor about which exercises are safest for you.