healthy meals
Baby on Board (Expecting Mothers), Pregnancy

What are the healthy meals for pregnancy (Breakfast, Lunch and Dinner)


A healthy diet is not a diet; it’s a lifestyle for healthy living. It is an important part of lifestyle but it’s even more important and necessary when you are pregnant, for the healthy development of your baby. For a smooth and healthy pregnancy you need to prepare healthy meals throughout the day.

Pregnancy itself is a very complicated process where lots and lots of changes happen to your body. During first few months you can feel nausea and vomiting, which is why it is very difficult to eat a well balanced diet. But you can’t deny the fact that Eating healthily during pregnancy will help your baby to develop and grow. Healthy eating keeps you feeling good and gives your baby the essential nutrients that they need in the womb.

A pregnant woman needs more calcium, folic acid, iron and protein than a woman who is not expecting, according to the American College of Obstetricians and Gynecologists.

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Folic Acid

Folic acid is a B vitamin that is crucial in helping to prevent birth defects in the baby’s brain and spinal cord, known as neural tube defects. So it’s very important to take a folic acid supplement after consulting with your doctor during pregnancy.


Calcium is a mineral that is important to build your baby’s bones and teeth. If a mother will not take enough calcium from a healthy diet during pregnancy, the mineral will be drawn from the mother’s stores in her bones and given to the baby. Calcium supplements are also very important during pregnancy.


A pregnant woman need double amount of iron then a non-pregnant lady. Consider an iron supplement along with that to increase the absorption of iron, include a good source of vitamin C at the same meal when eating iron-rich foods. while pregnancy women are at the increased risk of anemia.


More protein is needed during pregnancy, but most women don’t have problems getting enough protein-rich foods in their diets, because it helps to build important organs for the baby, such as the brain and heart.

For most normal-weight pregnant women, the right amount of calories is: About 1,800 calories per day during the first trimester, 2,200 calories per day during the second trimester and 2,400 calories per day during the third trimester.

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Here are some recommendations to keep you and your baby healthy.

  • First more important thing is to drink more water. Water is very important to keep you hydrated throughout the day. Make sure you are having at least 10 to 12 glass of water a day.
  • Choose foods that are high in fiber like whole grains, cereals, pasta, beans and rice. Fruits and vegetables are also a good source of fiber; don’t forget to take them as filler between meals to keep up your fiber intake.
  • Eat a variety of foods like dairy, eggs, meat, Grains, fruits and vegetables along with your prenatal supplements to keep your vitamins and mineral intake on track.
  • You can feel that you are more hungry than usual, but you do not need to “eat for 2” – even if you are expecting twins or triplets. Try to have a healthy breakfast every day, because this can help you to avoid snacking on foods that are high in fat and sugar.
  • Below is the daily recommended diet during pregnancy according to which you can plan a suitable diet chart for you. Don’t try to hit exact numbers in each category. Instead, shoot for an average that’s in the desired range over the course of a week or so.
  • Try to have 3 full meals along with 2 to 3 mini snacks according to your hunger.
  • Avoid alcohol, and limit your caffeine intake.
  • Do not eat shark, swordfish, king mackerel, or tilefish (also called white snapper), because they contain high levels of mercury. Avoid raw fish also.
  • Avoid soft cheese or any unpasteurized cheese as it may cause Listeria infection.
healthy meals for pregnancy

Healthy meals for Breakfast during pregnancy

Breakfast is you first meal of the day and its very important part of diet when you are pregnant. Morning sickness, nausea and vomiting are very common during early pregnancy, which can make you feel like full without even having breakfast. Try not to focus on quantity but focus on quality. Eat quality breakfast loaded with vitamins and minerals, that keeps you, well and that fills you up with healthy energy.

Try to choose a breakfast that is full of fiber, protein, calcium, iron and whole grains.  Include healthy fats like coconut oil, avocado, banana, ghee, nuts, fatty fish and olive oil in your diet. Always try to have freshly cooked food especially during breakfast as it’s your first meal of the day.

Avoid Sugary foods, too much caffeine, raw eggs, unpasteurized dairy products, or uncooked meat and fish.

Lunch during pregnancy

Here is your mid-day meal which is very easy to skip because of your busy schedule but it is not recommended during pregnancy. Lunch should also be a healthy meal throughout your pregnancy. Don’t take your lunch lightly, It provides a moment not just to feed you and your baby critical nutrients but a moment of calm and relaxation.

In fact, women who eats well while they’re pregnant can minimize a lots of pregnancy symptoms, including morning sickness and mood swings.

Include variety of healthy foods in each meal and focus on quality not on quantity. Add some salads, soups, smoothies and sandwiches in your lunch.  When deciding your lunch options focus on meal that is full of protein and fiber to keep you feeling full and energized. 

Think a small smoothie for calcium, a salad for fiber and vitamins, and a sandwich on whole grain bread for protein and crabs. Add some good fat from olive oil, nuts or avocado and your perfect lunch is ready.

Avoid uncooked or undercooked meat, soft cheese, sugary foods, skip shark, swordfish, king mackerel and tilefish, which have high levels of methyl mercury. Avoid raw fish also; it can be a source of bacteria.

Dinner during pregnancy

Dinner is your last meal of the day by which you may feel tired and you many not want to prepare dinner. This is a great time to make up for whatever nutrients you didn’t get during the day. A perfect dinner for pregnancy should be a mix of lean proteins, whole grains, fruits, vegetables and healthy fats.

Here are some of the food groups that are very healthy to eat during pregnancy and you can plan your meal including them in a variety of ways.

  • Fruits and vegetables
  • Starchy foods
  • Dairy products like milk, cheese, yogurt etc.
  • Legumes
  • Pulses
  • Whole grains
  • Beans
  • Eggs
  • Nuts, Seeds and dried fruits
  • Fish
  • Meat but avoid liver and protein
  • Salmon
  • Dark green leafy veggies
  • Avocado
  • Oats
  • Quinoa
  • Healthy fats and oils
  • Last but not the least water

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