What to Eat for Dinner During Pregnancy?

Here, we'll help you to know what to have for dinner during pregnancy. You'll see that it's much simpler than it seems.
What to Eat for Dinner During Pregnancy?

Last update: 02 August, 2022

During pregnancy, this issue of food generates greater uncertainty. What foods are the most suitable for dinner and at what time should we have dinner during pregnancy? In the following article, you’ll find all the answers you’re looking for.

Dinner is usually associated with food deprivation. Therefore, we tend to worry a lot. We feel overwhelmed knowing that we want to eat a lot but we shouldn’t.

Although we must take care of the amount of food we eat, we must also take into account its quality. Nutritional value is very important in this regard.

Dining during pregnancy: An easy matter

During pregnancy, it’s possible for women to feel hungrier than they normally do. Do you need to suppress this hunger? Not at all. You just have to know the right way to eat at every moment of the day.

First and foremost, you need to eat a balanced diet that’s rich in nutrients of all kinds; this will help to know how to plan dinner during pregnancy correctly.

It’s also good to know that having a light dinner helps you to experience less heavy digestion afterward. Remember that, at night, this process takes place at a much slower rate than during the day.

A pregnant woman eating a bowl of cereal and milk.

What are the best foods to eat for dinner during pregnancy?

For this reason, it’s best for dinners to consist of soft foods that are low in fat. Likewise, it’s important to maintain a regular meal schedule.

At dinner time during pregnancy, it’s best to plan your dinner for around 6 or 7 pm. This way, the digestion process has time to take place before you go to bed.

At the same time, it’s important to take into account that not all women have the same daily routine, so complying with strict mealtimes can be difficult. With this in mind, it’s best to have dinner at least 2 hours before going to sleep to guarantee proper digestion.

To choose which foods to eat for dinner during pregnancy, you have to take into account what you’ve eaten during the day.

By doing this, you’ll realize what nutritional deficiencies you’ve had during the day and how to fill them. For example, you may have been missing some fiber. Knowing that, you can take advantage of dinner to incorporate those foods that were missing during the day.

Vegetables are one of the lightest and most beneficial foods, according to an article published in the  “International Journal of Epidemiology”. For dinner during pregnancy, green beans, chard and spinach are very beneficial. A good serving of fruit is also an excellent option to complement your meal.

It’s also advisable to drink some type of infusion (chamomile, mint, pennyroyal, mint) as this favors digestion and induces relaxation and rest.

REMEMBER! Try to drink the infusion at least 15 minutes after eating, so that your body has time to absorb the nutrients.

Suggestions for dinner during pregnancy

First courses

To dine correctly during pregnancy, it’s best to opt for cooked vegetables (broccoli, potatoes, green beans, carrots), creamed vegetables (zucchini and cheese, carrots and celery, leeks, asparagus), fish soup, vegetable broth, tuna salad and yogurt sauce, courgette pancakes, vegetable platters, beetroot salad, apple and chicken salad, stuffed tomatoes, etc.

Second courses

Chicken or turkey burgers, grilled fish or fish cooked en papillote (hake, sardines, salmon, sea bass, etc), grilled turkey or chicken breast, scrambled eggs with spinach and prawns, turkey omelettes, cheese, ham, eggplant stuffed with tuna, among others.

A woman preparing creamy soups.

Desserts

The best options for pregnant women are yogurt with fruit, a few small cubes of low-fat cheese with cherry tomatoes, a good fruit salad, a baked apple, and, of course, compotes.

It’s essential that you avoid those desserts that contain a large amount of simple sugars, as these are harmful to the body, according to a study published in the “Journal of Hepatology”.

Recommendations for eating dinner during pregnancy:

  • During pregnancy, it’s important to cook food well. We must avoid ingredients that are raw or undercooked as they can cause diseases that could be harmful to your baby and to yourself.
  • You must take into account the level of folic acid, calcium, iron, omega-3, and vitamins you’re consuming, as they’re very important for health.
  • You have to eat 5 small meals a day if you suffer from vomiting or reflux. In other words, eat smaller meals and more often.
  • Avoid fried foods and use a skillet, oven, or steamer to cook your foods.
  • Consume a greater amount of fruits, vegetables, and legumes, although it’s best to avoid the latter at dinner.
  • Choose skim or semi-skimmed dairy products.
  • Avoid pastries, fatty meats, and sweets. If you feel like it, eat them on some specific occasions.
  • Drink plenty of fluids, water, natural juices, and milk.
  • Avoid a sedentary lifestyle.

Optimize your dinner during pregnancy

Yes, it is possible to enjoy light, healthy, and satiating dinners when you’re pregnant. Always eating a balanced diet will provide enormous benefits to both you and your baby.

From now on, there are no more excuses for not taking care of yourself during pregnancy. With these examples, you can encourage yourself to try extremely delicious recipes. In the end, you’ll see that it’s not so difficult to figure out what to eat at night.

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  • Aune D., Giovannucci E., Boffetta P., Fadnes LT., Fruit and vegetable intake and the risk of cardiovascular diesease, total cancer and all cause mortality a systematic review and dose response meta analysis of prospective studies. Int J Epidemiol, 2017. 46 (3): 1029-1056.
  • Elango R, O Ball R. Protein and amino acid requirements during pregnancy. Advances in Nutrition. Julio 2016. 7 (4): 839S-844S.
  • Jensen T., Abdelmalek MF., Sullivan S., Nadeau KJ., et al., Fructose and sugar: a major mediator of non alcoholic fatty liver disease. J Hepatol, 2018. 68 (5): 1063-.1075.