10 pregnancy super foods

Instead, let the amount you eat be determined by your energy output and how far along you are. During the first 12 weeks, you don’t really need extra calories at all – an extra piece of fruit per day, give or take. However, it is important to get enough folic acid early in your pregnancy. That said, the further along you are, the more calories you will need and in your third trimester, the general guideline is to have about two snacks and an extra piece of fruit. Eat a varied and balanced diet. Certain foods are extra beneficial to eat to be sure you get the important nutrients that your body and baby need.

We’ve got smart tips for great foods to eat during pregnancy.

1. Choose whole grains. Wholegrain bread and wholegrain porridge contain loads of fibre – which reduces your risk of constipation – and iron, which reduces your risk of iron deficiency, of course!
2. Eat fruit and veg at every meal – they provide important vitamins, minerals and folic acid. Consume lots of colours!
3. Be sure to get plenty of protein, like chicken, eggs, lean meat, nuts, seeds and legumes. Protein is important for your baby’s growth. If you are pregnant and vegan, it’s especially important to get plenty of protein and iron.
4. Read up on iron-rich foods for pregnancy, because iron deficiency is common.
5. Eat fish a few times a week. Fish contains important vitamins and minerals, such as vitamin D, iodine and selenium. But some fish are nutritious, while some should be avoided because of environmental toxins. Learn more about nutritious fish and fish to avoid here.
6. Do eat dairy products; they contain calcium and vitamin D, which are important for your baby’s bones and teeth.
7. Easy on the coffee. High doses of caffeine can increase the risk of miscarriage. Stick to two to three small cups of coffee per day, or four to six cups of black tea. Keep in mind that other drinks contain caffeine too, like energy drinks.
8. You should also have ginger in moderation while pregnant. It’s nothing to worry about in food or in tea to combat nausea. But avoid large quantities, like in dietary supplements.
9. Go ahead and cook with oil, butter and margarine. Even if you’re trying to limit your calorie intake, it’s important that low-fat doesn’t become fat-free! Your baby needs healthy fats for brain development.
10. Don’t eat too much sugar or salt. Choose salt enriched with iodine – many mineral salts don’t have added iodine, so read the packaging.

Nausea is a common pregnancy ailment. That can make it tough to stick to dietary advice – we don’t often feel like eating when we feel sick. We’ve got a collection of tips for dealing with pregnancy-related nausea.
These are general tips on foods to eat while pregnant. But do keep in mind that some foods – like raw meat and certain cheeses – can cause potentially dangerous illnesses when you’re pregnant.

Please note that all information above is based on Swedish recommendations.