Making sure you eat healthy when you’re pregnant can be hard, especially if you’re following a busy schedule. Eating nutritious meals is important for your and your baby’s health during and after pregnancy. Here are the nutrients you need, and a variety of delicious ideas to help you keep on track.


During the second and third trimesters, you need an average of 400 more calories more than you did before pregnancy. At each meal every day, you need to get enough:

  • protein from meat and dairy, and vegetables.
  • complex carbohydrates, vitamins, minerals, fiber and folic acid from whole grains, fruits and vegetables.
  • healthy fats such as DHA and EPA, to make sure your baby’s brain and eyes develop properly, protect you from some pregnancy complications, and increase your breast-milk production.
  • supplements to make sure you’re nourished even if your appetite is gone.


Start your day off with a good breakfast to get the nutrition you need and keep you from feeling nauseous first thing in the morning.

  • smoothies (try spinach or blueberry and almond)
  • oatmeal or overnight oats with fruit and nuts
  • bacon and egg frittata
  • breakfast sandwiches (try pear and cheddar cheese)
  • egg muffins
  • sweet-potato hash
  • breakfast tacos, burritos or wraps with salsa
  • omelets or scrambles
  • pancakes or waffles with fruit
  • yogurt; try some with berries and flax seeds; with pumpkin puree, pumpkin-pie spice, granola, nuts and maple syrup; or with strawberry, vanilla and cinnamon


Lunch is a great way to get vegetables and protein.

  • whole-wheat pita sandwich with vegetables, hummus and hard-boiled eggs
  • salad with a variety of vegetables, proteins, healthy dressing and super foods
  • crab-salad sandwich with a side of white beans
  • veggie or turkey burgers and toppings on a whole-wheat bun
  • soup or chili with bread
  • chicken salad
  • quinoa salad
  • beef and broccoli
  • pizza with vegetables
  • burrito bowl


Dinner adds more vegetables and lean protein to your diet. With some meal prep on the weekends, you can create and freeze extras for leftovers and lunches.

  • parmesan chicken tenders with marinara, sweet-potato fries and broccoli
  • baked salmon and veggies
  • kebabs (try pork and pineapple, or salmon and veggie)
  • stuffed butternut or acorn squash with white beans, rice, nuts and cheese
  • spinach, strawberry and chicken salad
  • spaghetti with spinach meatballs
  • zucchini boats
  • Greek chicken salad
  • Thai meatballs with broccoli and noodles
  • roasted shrimp with vegetables
  • dinner nachos with beans, onions, tomatoes and lettuce

Snacks and Treats

Keep morning sickness at bay and get additional nutrients and calories with treats.

  • dark chocolate
  • frozen yogurt
  • popcorn (try it topped with parmesan and black pepper)
  • peanut butter or cheese with crackers and dried cranberries
  • homemade hummus, Greek yogurt or warm goat cheese with vegetables
  • mixed nuts or trail mix
  • strawberry mousse
  • chocolate chip cookie — but no raw dough unless it’s egg-free
  • frozen blueberries or grapes
  • apple slices or celery sticks with almond butter
  • steamed edamame
  • baked sweet potato with cinnamon
  • toasted pumpkin seeds
  • baked kale chips
  • Texas caviar
  • watermelon, yogurt and honey frozen treats
  • frozen banana “ice cream”
  • endive spears with pear, goat cheese and balsamic vinegar
  • crab-stuffed avocado
  • bagel with ricotta cheese and berries

Arizona Perinatal Care With Desert Blossom Women’s Care

You probably have a lot of questions about pregnancy, and we have answers. Southern Arizona women in need of gynecology care may schedule appointments with Desert Blossom Women’s Care certified nurse-midwives. We can care for you and your baby before, during and after pregnancy. Get in touch today.

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