In order for the baby in your belly to grow and develop, you need more nutrition than otherwise. For instance, you need more vitamins and minerals, but not many more calories. The best way to get sufficient nutrition is through healthy and nutritious food. Different types of food contain different nutrients—proteins, carbohydrates, fats, vitamins and minerals. This is why it is important to eat a variety of foods.
Ideally, you should eat:
- 500 gr (17 oz) of fruit and vegetables every day. For instance, two servings of vegetables and three of fruit
- fish, two to three times a week (read the article about fish and shellfish)
- low-fat milk, unflavored low-fat unflavored yoghurt, about 5 deciliter (17 oz) per day
- Keyhole labelled butter/margarine on your sandwich, and oil or liquid margarine for cooking, ideally containing rapeseed oil
- meat, chicken, eggs, beans, lentils or peas every day
- potatoes, bread, rice, pasta, bulgur or similar grains every day, ideally whole-wheat alternatives.
Drink 7-8 glasses of water with your meals and when you are thirsty in a day
How much should I eat?
You need more nutrition when you are pregnant, but not many more calories.
On an average, you need to eat this much more each day:
- Month 1–3: One serving of fruit
- Month 4–6: A satisfying snack and one serving of fruit
- Month 7–9: Two satisfying snacks and one serving of fruit
Example of snacks:
- Yoghurt or low-fat milk, some whole-grain cereal and one serving of fruit
- A cream cheese and cucumber sandwich on rye bread, a glass of milk and one serving of fruit
It’s important to choose healthy and well-balanced food to make sure you do not gain too much weight and yet get enough nutrition. Cut back on soft drinks, candy, ice cream, cookies and treats. They have no nutritional value for you or the baby, but they contain unnecessary calories. Eat regularly to reduce your sugar cravings, fatigue and nausea. Eat breakfast, lunch and dinner plus a snack. Your body thrives on routines, and it makes it easier to avoid gaining too much.
How much should I gain?
Weight gain is very individual based on your body mass index (BMI) at the beginning of the pregnancy. The higher your BMI, the lower the weight gain expectancy. The lower your BMI, the higher the weight gain expectancy. It’s important that you gain a moderate amount of weight, both for your baby’s health and yours. Moderate weight gain reduces the risk of gestational diabetes and high blood pressure. Delivery can also be easier if you do not gain too much weight. How much constitutes moderate weight gain depends on how much you weighed before you got pregnant. Consult your healthcare provider about what is best for you.
That said, you should not go on a diet when you are pregnant. It is important that you eat healthy, nutritious food and cut back on unnecessary calories. Ideally, you should plan to exercise 30 minutes each day. When you shop for food in the grocery stores, read the labels. Look for food with less sugar and salt. Choose food with less fat or healthier fat and more fiber than others in the same category. Even small changes make a difference in the long run, particularly when it comes to food you eat often.
Information from the Swedish National Food Agency