Everything You Need To Know About Pregnant Women’s Nutrition

If you want to give birth to a healthy baby and maintain your girlish slimness, you should definitely think about nutrition during pregnancy. After all, your child is a “fruit of love that has grown on the basis of what you have eaten.” A mother who was overweight before pregnancy will gain much more than 8-13 kg in 9 months because she is simply used to eating a lot. In addition, family and friends usually believe that during pregnancy you should eat for two.

The result is a large woman in labor and a huge baby, and obstetricians don’t like them!

Obese mothers often have lazy and unproductive labor, because the abdominal and pelvic muscles are untrained, there is little sense in their contractions, and the baby, who has formed a good layer of subcutaneous fat, struggles to pass through the birth canal, suffers and hurts his mother. How to avoid this?

In general, the nutrition of the first trimester of pregnancy in terms of calories is no different from the usual diet, but from the second half of pregnancy, it is recommended to increase the daily calorie intake by 250-300 kcal per day, mainly due to protein, from which the cells of the child’s body will be built. A weight gain of 300-350 g per week indicates that everything is going well. In total, during pregnancy, you need to gain 8-13 kg, depending on the “starting” weight. If a woman enters pregnancy thin, then an increase of 15-16 kg will be appropriate, and if she is a “donut”, then 7-9 kg will be the norm.

Eating habits during pregnancy

  1. Forget that a pregnant woman should eat for two. This unfortunate saying was probably born in the days when women gave birth without leaving the field and went back to do hard physical labor. Now the situation has changed: walking to the car to get to the housing estate is not like plowing a field, you don’t need to spend a lot of calories. Therefore, the nutrition of the first trimester is no different from the usual diet of a woman before pregnancy. But what you need to have “for two” is vitamins and minerals. If your doctor has prescribed multivitamins and minerals for pregnant women, you must take them.
  2. Diet during pregnancy is very important. Skipping breakfast, and eating lunch every now and then, but eating everything and a lot for dinner is overwhelmingly our “favorite” diet, which leads to weight gain. Breakfast, lunch, and dinner should be mandatory, and you can have snacks in between. The last meal should be 4:00 before bedtime, but no later than 8 pm. If you have never eaten on a regular basis, set a reminder on your phone for each meal, and develop a reflex to eat properly on a regular basis.
  3. Products and ready-to-eat meals should be fresh and of the highest quality. After all, it is from what you have eaten that the body of the unborn child is “built”. When eating during pregnancy, you need to get all macro- and micronutrients from food in the right proportions. The best food is the one that has undergone minimal changes in the food industry. For example, a piece of meat cooked on the grill or in a double boiler is undoubtedly healthy. Steamed cutlets made from the same meat, cooked by your own hands, are also good. Cutlets fried in a pan are worse, as they have absorbed fat. And if you buy semi-finished products, ready-made minced meat, sausages, or sausage, consider that you have eaten food garbage sprinkled with flavor enhancers. The same applies to public catering – you don’t know what your food is made of and how it is prepared, how much oil is poured into the salad, and how much meat is in the meatball.

When you become pregnant, it is extremely important to cook and eat at home. Only then will you be absolutely sure of the quality of what is on your plate?

In the first trimester, the calorie content of the diet should not differ from the usual one you were used to before pregnancy (1800 kcal per day), and in the second and third trimesters, the energy value of the diet should be increased by only 300 kcal (up to 1900-2100 kcal per day). However, malnutrition is also not good for your health and the health of your baby.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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