A Guide to Balanced Nutrition for Pregnant Women

During pregnancy, your nutritional needs increase to support the growth of your baby, the placenta, and the changes in your own body. Even so, eating for two does not mean doubling your portions. What matters more is the quality and variety of your food, not just the quantity.

Try to make each meal include a source of carbohydrates, animal protein such as eggs, fish, meat, or chicken, plant protein such as tofu and tempeh, and vegetables and fruit. Nutrients to pay attention to include folic acid to prevent neural tube defects, iron to prevent anemia, calcium for bones, and iodine for your baby’s brain development. Take iron supplement tablets as recommended by your healthcare provider.

Avoid raw or undercooked foods such as eggs, meat, and sushi, unpasteurized milk, high-mercury fish, as well as alcohol and smoking. Also limit caffeine and high-sugar foods. Meet your fluid needs by drinking water regularly.

If you experience severe nausea and vomiting that make it hard to eat or drink, or if you are not gaining weight, consult your doctor or midwife right away.