What Should Pregnant Women Eat For Dinner?

Many pregnant women neglect the importance of eating dinner during this phase. In this article we will talk about how important this meal is for the health of both mother and child.

Pregnant women, especially those in the third trimester, do not look forward to coming home late for dinner or sitting at the table in front of a large meal. However, they should still eat in the evening, and by that we do not mean that it would be okay to eat the first thing they come across. What should pregnant women eat for dinner then?

On the contrary, one of the best things to do is to maintain a practical and healthy eating routine, as this ensures a good diet for both yourself and your baby. In that sense, how should a dinner tailored to pregnant women be? Here are some tips.

The importance of a healthy diet during pregnancy

One of the first problems that disturbs expectant mothers has to do with the amount of food they have to consume. After all, pregnancy involves a lot of fatigue, especially during the last two trimesters, so they have to consume foods that keep them energetic throughout the day. Although it is not necessary to “eat for two”, it is also not the time to start a strict diet.

As a general rule, women at this stage tend to lose their appetite throughout the day. For this reason, they should not force themselves to eat. However, in order to have a healthy pregnancy, it is important to remember the requirements for some nutrients, such as minerals, vitamins and proteins.

In that sense , a good strategy would be to avoid large meals. Instead, pregnant women should distribute their food intake over several servings each day. This will also ensure an optimal intake of nutrients. For this reason, it is extremely important that pregnant women do not skip dinner.

What should pregnant women eat for dinner?

There are many healthy foods that pregnant women can eat for dinner. In general, this last meal should contain all the nutrients required for a balanced diet.

This means that the woman, under normal conditions and without a pathology that advises against it, should consume fruits, vegetables, carbohydrates, proteins and fats. In this way, they are distributed throughout the day, making it easier to meet the nutritional requirements of each individual.

A good way to distribute them is by looking at the ” Harvard’s Healthy Eating Plate ” method. It recommends distributing the intake as follows:

During dinner , half of the food should consist of vegetables.
A quarter of the dish must consist of protein, which may be of animal or vegetable origin.

The last portion should consist of carbohydrates.
It is also possible to accompany the meal with a source of healthy fats and fruits for dessert.

What foods can pregnant women eat for dinner?

As we mentioned above, all industry groups should be present during the dinner. Of course, it is still important to choose healthy and appropriate foods for this meal.

Fruits and vegetables

All are allowed during pregnancy. There are a large number of opportunities to introduce vegetables to this meal. However, cooked or mashed vegetables will be most suitable for dinner time. When it comes to fruits, doctors recommend eating them ripe as well as avoiding citrus fruits as they can cause acid regurgitation.

Carbohydrates

Here, whole grains are a priority, whether it is rice, pasta, bread, couscous or the like. In them you can find all kinds of nutrients. We must also not forget fiber – the intake of fiber prevents you from suffering from gastrointestinal problems, which can be quite common during pregnancy.

Protein

The best source of protein in the evening is white fish, small cold-water fish, white meat or eggs. You can cook them on the grill or roast them in the oven. A good tip is to season them with olive oil so that they do not cause heavy digestion.

If, on the other hand, you prefer vegetable protein, tofu and tempeh are your two best choices. Remember that these proteins have many essential amino acids and are the best alternatives to animal protein.

Quality fat

When it comes to fats, the best choice is to use extra virgin olive oil when preparing your meals. You can also add some nuts, avocados or olives. The most important thing is that you use moderate amounts as they can prolong your digestion.

Fish - what should pregnant women eat for dinner

Other requirements that dinners during pregnancy should meet

We all know that some troublesome symptoms can appear during pregnancy. Most are not serious but can last for several weeks. Fortunately, it is possible to improve nausea, constipation, heartburn and acid regurgitation with the help of good dietary habits.

That said, it is important to take advantage of a number of diet tips at noon. Let’s look at the most relevant:

Avoid large meals and distribute your daily intake over several servings a day.
Have dinner at least three hours before bed. This improves reflux and heartburn.
Forget sauces, strong cheeses, pastries and dairy desserts. All of these require longer digestion, which can aggravate the symptoms we mentioned above.
Do not eat citrus fruits, spicy foods, chocolate or carbonated beverages at noon. This can promote the appearance of heartburn and reflux.
Choose whole grains, legumes, fruits and vegetables. These offer dietary fiber, which will help relieve constipation.

Varied and healthy foods pregnant women can eat for dinner

By putting these dietary guidelines into practice, it is possible to ensure an adequate intake of all the nutrients required both for fetal development and for maternal health. The most important tip we always give, however, is to consult a nutritionist since each person is different and requires different things.

The nutritionist may suggest other adjustments or foods depending on the characteristics of each pregnant woman. The age, state of health and stage of pregnancy can all have an impact.