All women see a rapid increase in weight during pregnancy. The normal weight gain is around 1kg/month. This is due to increasing baby weight, the surrounding amniotic fluids, and fats needed as a source of energy for delivery and breastfeeding. When the weight gain exceeds the average, this might be an indication of a higher risk of Pre-eclampsia.
How Many Calories Needed During Pregnancy?
Good nutrition is the best gift you can offer to you and your baby.
Milk is formed in the breasts, uterus size increases, baby weight can reach up to 3.5 kg. To offer good nutrition for all of that, you’ll need extra 300 calories daily.
Food Groups
Fruits and Vegetables
Fruits and Vegetables contain a lot of important nutrients for pregnancy, like vitamin C and Folic Acid. The recommended daily intake of vitamin C is 70 mg. Vitamin C is found in fruits like oranges and vegetables like Broccoli and Tomatoes.
Folic Acid is important to avoid neural tube defect. The recommended daily intake is 0.4 mg. Most common sources of folic acid are leafy greens
Bread and Grains
The main source of energy for the body comes from carbohydrates present in bread and grains. Whole grains contain important nutrients like iron, vitamin B, fibers, and proteins.
Proteins
Chicken, meat, eggs, and legumes are all rich in proteins, vitamin B, and iron. Your developing baby needs proteins, especially in the second and third trimester.
Dairy Products
Mums-to-be need at least 1000 mg daily calcium. Calcium is essential for bones, teeth, blood clotting, muscles, and nerves. As Your baby needs a high amount of calcium, he’ll consume calcium from your bones if he doesn’t receive the proper amount.
Calcium is found in Milk, cheese, and yogurt. Calcium also is present in vegetables, seafood, beans, and peas.
note: dietary supplements and vitamin pills are just complementary but can’t be enough to replace the normal diet.
Sample Daily Menu
This sample draws you a picture of what you need to eat every day and the amounts required. Each day you’ll need 3 square meals and 3 snacks
Breakfast: oatmeal + banana + toast bread slice + 2 tbsp jam + 1 cup skim milk
Snacks: 1 cup yogurt + grapes
Lunch: Turkey + cheese + potato chips + Pear + 1 cup milk
Snacks: raw vegetables + low fat dip
Dinner: 100 gm meat + 1 cup rice + 1 cup veggies + 1 cup milk
Snacks: fresh fruits + low fat yogurt.
Compiled using information from American Pregnancy Association