Author
Bowtie Team
Updated on
2025-08-11
Disclaimer: This article is translated with the assistance of AI.
As an expectant mom, you’re nurturing a precious little one inside you. Your diet forms the vital bond between you and your baby. It’s essential to load up on nutrients while steering clear of potential pitfalls. Get the lowdown on pregnancy eating to enjoy a worry-free, nourishing journey!
Essential Nutritional Supplements for Pregnancy
Expectant moms need plenty of protein , folic acid , vitamin D and vitamin A to support their baby’s development. Basically, if your daily diet is already balanced, just add moderate prenatal supplements like folic acid and vitamin D. For women of childbearing age, the recommended folic acid intake is 400 micrograms (mcg), increasing by an extra 200 mcg during pregnancy to a total of 600 mcg, plus 10 mcg of vitamin D.
Additionally, other nutrients such as calcium, iodine, iron, magnesium, potassium, vitamin B2, vitamin B1, vitamin A, vitamin B6, zinc, vitamin B12, vitamin C and vitamin D can be supplemented as needed or after consulting a doctor.
Recommended Portions of 6 Beneficial Foods
In early pregnancy, it’s not advisable to overeat to avoid excessive weight gain from over-supplementing or uncontrolled eating. Eating appropriately is key.
- Vegetables: Eat 2 to 3 servings of fruit and 3 to 5 servings of vegetables daily, ideally including different colored produce in every meal.
- Grain foods: Grains are crucial for placental development, with about 3 bowls recommended, such as brown rice, oats, barley, corn, millet and rice. Whole grains are rich in fiber, which is vital during pregnancy to promote gut health and reduce constipation risks.
- Fish, meat, beans and alternatives: About 6 servings, where 1 serving of protein equals roughly 3 fingers’ worth of cooked meat, poultry or fish, or 1 egg, or half a block of boxed tofu as good options.
- Fruits: Recommended 2 to 3 servings, opt for vitamin C-rich fruits like citrus. Next, high-iron fruits such as dragon fruit , passion fruit, white cherries, cherry tomatoes and grapes are all fine to eat.
- Dairy products: Suggested intake in early pregnancy is 1.5 cups daily for calcium, which supports baby’s growth and mom’s bone health. Dairy includes milk, yogurt and cheese. Remember, during pregnancy, choose pasteurized dairy to avoid bacteria in raw milk that could harm the fetus.
- Nuts and fats: About 5 servings, equivalent to roughly 5 almonds, 10 peanuts or 5 cashews. Opt for oils high in unsaturated fats and zero trans fats, like olive oil, sunflower oil or soybean oil, up to 4 to 5 teaspoons daily.
4 Foods/Drinks to Avoid in Pregnancy
1. Greasy and Spicy Foods
For expectant moms dealing with morning sickness, greasy and spicy foods can really burden your body and upset your stomach. Think fried items, hot spices, or heavy seasonings – it’s best to steer clear for now.
2. Undercooked Foods and Processed Products
This is all about parasites – like sashimi , kimchi, snails, or undercooked steaks. They could carry Listeria, which spreads through contaminated food. If passed to the baby, it might lead to miscarriage, premature birth, or stillbirth. Play it safe: avoid raw stuff during pregnancy and cook everything thoroughly.
Processed foods often pack in extra sugar, salt, or chemicals to extend shelf life. Since we can’t always know the full story behind processing, it’s wiser for pregnant women to stick to whole foods whenever possible.
3. Any Alcoholic Drinks or Foods
Alcohol crosses the placenta straight to the baby, raising the risk of Fetal Alcohol Syndrome (FAS). This can cause growth delays, behavioral issues, facial abnormalities, and defects in the heart, brain, or spine. Drinking during pregnancy also ups the chances of miscarriage, low birth weight, preterm birth, or stillbirth. So, in early pregnancy, it’s smartest to skip alcohol altogether – better safe than sorry.
4. Limit Caffeinated Drinks
When it comes to caffeine, the general advice is to keep it under 200mg per day during pregnancy. Going over might affect fetal development. Hong Kong’s Department of Health recommends pregnant women limit caffeinated drinks and foods like coffee, strong tea, sodas, and chocolate. Breastfeeding moms should also ease up on strong tea and coffee to cut down on caffeine passing through breast milk to the baby.
TCM Tips: 4 Soothing Pregnancy Soups
Chestnut and Yam Pork Soup
Ingredients: 1 tael of yam, 3 taels of fresh chestnuts, 1 corn cob, red dates 8 pieces, 5 taels of lean pork
Benefits: Chestnuts are rich in folic acid, nourishing the fetus and aiding brain development. Yam strengthens the spleen and suits everyone. Add a few red dates or lean pork for a sweeter flavor. This soup is perfect for early pregnancy.
Corn and Pork Rib Soup
Ingredients: Half a pound of pork ribs, 3 corn cobs, 1 carrot (serves about 3-4 people)
Benefits: Helps boost appetite in pregnant women and eases constipation.
Mulberry Parasite Egg Tea
Ingredients: 30g mulberry parasite, 8 red dates, 2-3 eggs
Benefits: Mulberry parasite nourishes blood, stabilizes pregnancy, strengthens muscles and bones, and tonifies the liver and kidneys. Red dates are sweet and nourish heart blood; eggs support the spleen.
This soup can help stabilize the pregnancy, easing symptoms like lower back pain, abdominal discomfort, and minor brown vaginal discharge in early pregnancy.
Sugarcane Ginger Juice
Ingredients: Sugarcane, ginger, water
Benefits: Ginger warms the middle, dispels cold, stops vomiting, and clears phlegm – great for morning sickness. Lemon also helps with nausea, especially for severe cases. Sugarcane eases vomiting and settles the stomach. Juice them together, drink about 50ml each time, 3 times a day.
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