Healthy Pregnancy Diet Tips (and a Bonus Nutritious Snack Recipe) Eating for Two Healthy Pregnancy

Some of us may think (or wish!) that being pregnant is a license to “eat twice as much,” but Veronica del Real, a nurse practitioner, says that's not the case. "Although there is somebody else on board, it isn’t eating for two; it’s only a few more calories per day, which pretty much involves a healthy snack a day.”

Specifically how many extra calories should moms-to-be should be eating?

• First Trimester: an extra 100 to 200 calories per day
• Second Trimester: an extra 300 to 500 calories per day
• Third Trimester: an extra 300 to 500 calories per day

Veronica recommends eating foods rich in calcium and vitamin D. Calcium-rich foods include: 

• milk
• yogurt
• cheese 
• leafy greens

In order to get enough vitamin D, Veronica suggests eating fortified foods and getting enough sunlight (yes, sunlight!).

Check out this sample of a healthy daily eating plan during pregnancy:

• Breakfast: milk, fortified cereal and a pumpkin muffin
• Lunch: turkey sandwich with lettuce, tomato and cheese; carrots and fruit
• Dinner: salmon, potatoes and vegetables
• Snack: yogurt parfait

The yogurt parfait is simple and delicious.

Yogurt Parfait 

Ingredients

• plain or vanilla yogurt
• fresh fruit such as blueberries, strawberries, blackberries
• granola

Here’s how to make it:

1. Put some yogurt at the bottom of a glass, sundae dish or mason jar. 
2. Add some fruit, then granola. 
3. Add more yogurt. 
4. Top with more fruit and/or granola.

Watch Veronica and I make the yogurt parfait by watching this video. 

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