Pregnancy Diet Checklist

Submitted by Nick on January 17, 2012

When you are pregnant, you should make sure that you eat well so your baby gets all the essential nutrients to develop healthily. You will also have to increase your daily calorie intake by 300 calories or more if you are exercising. This would therefore mean eating 2300 to 2500 calories each day. Putting on weight during pregnancy is natural and obvious. In fact, if you don't put on weight, you should consult a doctor. A pregnancy diet should include all the vital vitamins and minerals which ensure proper and healthy growth of the baby.

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Eating healthy and quality food is more important than the quantity. A pregnant woman should consume the following per day:

  • 3 to 4 servings of dairy products
  • 3 to 4 servings of protein
  • 4 servings of fruits
  • 8 to 9 servings of whole grain products
  • 3 to 4 servings of good fats and oil
  • Sweets in moderate quantity.

A pregnancy diet check list is also known as a pregnancy diet plan.


It is a list of all the vital components of the diet and the servings required daily. It is important to track your eating habits to check if you and your baby are getting all the vital nutrients in the right quantities. Protein, calcium, iron, and folic acid are some of the important components of a healthy pregnancy diet. Your diet during pregnancy would be responsible for the health of the baby during delivery.

This pregnancy diet checklist is a sample which can help you track what you eat during the week. By consulting it you would clearly know if you are lacking any dietary component. You can take a look at the pregnancy diet checklist after each meal and then decide what you can eat for other meals later in the day depending on the missing components in checklist. If you have eaten less protein in the day time, you can compensate by consuming a protein rich diet for dinner.

Eggs are complete source of vitamins and minerals during pregnancy. Consume lot of green vegetables. They are rich in iron and folic acid. It is important to consume vitamin C rich food once in a day. It helps treat anemia by aiding the absorption of iron which is vital during pregnancy. The lesser processed the fruits, the healthier they are, so choose to consume raw fruits instead of drinking fruit juices. A pat of butter or olive oil is a rich source of healthy fat during pregnancy. You need to consume at least 80 grams of protein each day during pregnancy. Drink lots of water for proper functioning of all the systems in the body.

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