Nutrition Guide

Essential nutrition for a healthy pregnancy journey

Eating for two, nutritionally
Nutrition Principles for Pregnancy
Essential guidelines for healthy eating during pregnancy

Balanced Diet

Include all food groups: proteins, carbohydrates, healthy fats, vitamins, and minerals

Extra Calories

Only 300-450 extra calories needed daily - focus on nutrient density

Stay Hydrated

Drink 8-10 glasses of water daily to support increased blood volume

Pregnancy Superfoods
Nutrient powerhouse foods for you and your baby

Spinach

Leafy Greens
Benefits:
  • •High in folate
  • •Rich in iron
  • •Contains calcium
Serving: 1 cup cooked

Salmon

Fish
Benefits:
  • •Rich in omega-3
  • •High quality protein
  • •Contains vitamin D
Serving: 2-3 servings per week

Greek Yogurt

Dairy
Benefits:
  • •High in protein
  • •Contains probiotics
  • •Rich in calcium
Serving: 1 cup

Eggs

Protein
Benefits:
  • •Complete protein
  • •Contains choline
  • •Rich in vitamins
Serving: 1-2 per day

Avocado

Healthy Fats
Benefits:
  • •Healthy fats
  • •Folate content
  • •Fiber rich
Serving: 1/4 to 1/2 avocado

Sweet Potatoes

Vegetables
Benefits:
  • •Beta carotene
  • •Vitamin A
  • •Fiber content
Serving: 1 medium potato
Hydration During Pregnancy
Why staying hydrated is crucial and how to do it

Why Hydration Matters

  • Supports increased blood volume
  • Prevents urinary tract infections
  • Helps prevent constipation
  • Regulates body temperature
  • Supports amniotic fluid levels

Hydration Tips

Drink 8-10 glasses of water daily
Carry a water bottle with you everywhere
Add lemon or cucumber for flavor
Drink water before, during, and after exercise
Monitor urine color - should be pale yellow
Limit caffeine and sugary drinks
Eat water-rich fruits and vegetables
Set reminders to drink water throughout the day