I am currently in my second trimester of pregnancy and wanted to showcase a day of eating for you, with foods and nutrients that I am prioritizing.
Some key nutrients that I am prioritizing are:
Protein – I’ve always prioritized protein but in the second half of pregnancy, your protein needs increase. I am currently aiming for 100-120 g protein/day. My go-to protein-rich foods are edamame, tofu, protein powder and legumes.
Iron – So far my iron levels have been good during pregnancy! I’ve been focusing on trying to get at least 20 mg of iron through my diet + supplementing with extra. More on supplementing soon! My go-to iro-ri-rich foods are cooked spinach, beans, edamame and tofu.
Folate – folate is essential to support cell development in the fetus. Folate is found mainly in dark green leafy vegetables, beans, peas and nuts.
Choline – Choline is an essential nutrient that plays a critical role in fetal development and brain function. My go-to choline-rich foods include soy (tofu/edamame/soymilk), potatoes and legumes.
Omega 3 Fats – Omega-3 fatty acids are important during pregnancy because they are building blocks for the baby’s brain and retina. I’m prioritizing flax, chia and walnuts in my diet for Omega 3s!
Calcium – Calcium needs increasing during pregnancy! If the mother doesn’t get enough calcium, her body will take it from her bones, which can lead to osteoporosis. I’m aiming for 1200-1300 mg calcium a day, which I get through fortified plant milk, yogurt, protein powder and soy.
Grab the delicious recipes here! Note that you don’t have to be pregnant to enjoy these recipes!
I will do a follow-up posts on supplementation, but I am also supplementing with extra iron, omega 3, choline and magnesium + I take a good quality prenatal.
What I Eat In a Day – Pregnancy Edition
