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Eating for Two? Nutrition During Pregnancy Broken Down

Are you pregnant or trying to become pregnant? If the answer is yes….. we have you covered on the ins and outs of what to eat throughout your pregnancy. We know how much there is to worry about when you’re pregnant and we are here to help you navigate the do’s and don’ts of nutrition during this very special time. 

Foods to Avoid

While pregnant, it is important to avoid certain foods that may cause harm to the fetus. Here we break down what foods to limit and avoid during pregnancy. 

  • Caffeine (one 8oz cup per day may be okay)
  • Alcohol
  • Raw or uncooked meats, seafood, and eggs
  • Fish with high mercury levels (like canned tuna, shark, swordfish, king mackerel, tilefish)
  • Soft cheeses like blue, feta, and brie
  • Unpasteurized apple cider and juices
  • Hot dogs and deli meats
  • Tobacco and illicit drugs 

What Should I Focus on?

Eating too little of the right foods can also pose a risk for your baby. What you eat while pregnant is the foundation on which your baby is built. Here are tips on how to ensure you are fueling yourself and your baby in the best way possible.

  • A healthy well-balanced diet with lots of variety 
  • 12, 8 ounce cups of water
  • Calcium, Iron, Folic Acid, and Fiber
  • Extra calories should be from nutritious foods
  • At least 3 cups of low-fat or fat-free dairy foods for calcium and Vitamin D
  • 3 cups of veggies and 2 cups of fruit a day
  • At least 5-6 ounces of protein per meal
  • At least 2-7 ounces of grains (aim for whole grain)
  • Safe food handling
    • Limit cross-contamination
    • Wash hands thoroughly
    • Chill perishable food immediately
    • Cook meats to a proper internal temperature  
  • Omega 3’s, like CF(Protein)®
    • CF(Protein)® uses chia seed oil as a source of omega 3 that will benefit you and your baby during and after pregnancy

Nutrition During Each Trimester

Just because you are pregnant does not mean you actually need to double your calories to effectively, “eat for two”. While we understand cravings and indulging at times, it is important to not eat too much during pregnancy. Listen to your doctor on how much weight gain is healthy during your pregnancy. Typically, ~20-35LB is considered healthy weight gain during pregnancy but everyone’s a little different. 

If you are a healthy weight before becoming pregnant, you do not need to consume many extra calories during the 1st trimester. Aim for ~100 extra calories per day from nutritious sources. 

During your second and third trimesters, you should aim to consume ~300 additional calories per day. However, these foods should come from nutrition-dense foods like nuts, avocado, whole grains, beans, fruits, and vegetables. It is important to fuel your body in the best way possible while pregnant. 

Nutrition While Breastfeeding

We understand that breastfeeding may not be an option for everyone, however, there is a benefit to breastfeeding. If you are breastfeeding, it is important to consume ~350 additional calories each day. Again, these calories must be from nutritious sources. 

Now you have all the information you need to nourish yourself and your baby through the entirety of your pregnancy. Don’t forget to purchase CF(Protein)® or CF(Rehydrate)® Immunity+ for hydration and fuel for you and your little one. And remember to check the blog for more information on staying healthy. 

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