The best diet for pregnant women

Pregnancy is one of the most important and responsible periods in a woman’s life. At this time, many expectant mothers are wondering how to eat properly in order to provide the child with everything they need and not gain too much excess weight. In this article we will talk about which diet is the best for pregnant women.

How much weight do you need to gain?

You can determine how many pounds you can gain during pregnancy by calculating your body mass index (BMI) before pregnancy. If the BMI is less than 19.8, then you need to gain from 12.5 to 19 kg, if the BMI is from 19.8 to 26, then you need to gain from 11 to 16 kg, if the BMI is from 26 to 29, then you need to gain from 7 to 12 kg, and if your BMI is greater than 29, then you need to gain only 6 kg. If you are expecting twins, then you need to add 2.3-4.6 kg to the norm.

How are kilograms distributed?

As a rule, weight during pregnancy is distributed as follows: for the child - 3.375 kg, for the placenta - 0.450 kg, for the uterus - 0.900 kg, for amniotic fluid - 0.900 kg, for the breast - 0.450 kg, for blood volume - 1.125 kg, for tissue fluids - 2,700 kg, fat - 2,250 kg.

Is it possible not to gain fat?

It is impossible to gain enough weight for just the baby and placenta without gaining fat. During pregnancy, the body prepares for lactation by storing fat in the form of 2-3 kilograms of additional weight. They provide the immediate calorie requirement for milk production in the first months after birth. However, a month after giving birth, your weight should return to normal, and only 0.5-1 kg should be added to the nursing breast.

How many calories does a pregnant woman need?

In the last two trimesters you will need more calories than before pregnancy. Increase the value of your diet by 300 kcal. For the average woman this is 2500 kcal.

What foods should you eat?

When creating a diet for pregnant women, you need to take into account the calcium, iron and protein content of foods. Protein is not found in vitamin complexes, so it must be obtained from food. Meat, fish, eggs, cheese, milk, kefir, cottage cheese, bread, dried fruits, vegetables and herbs, fruits - all this should be in the diet of a pregnant woman. The caloric content of products varies: meat - from 108 to 310 kcal/100 g, fish - from 75 to 180 kcal/100 g, eggs - from 140 to 155 kcal/100 g, cheese - from 250 to 400 kcal/100 g, milk - 60 kcal/100 g, kefir - 40 kcal/100 g, cottage cheese - 100 kcal/100 g, bread - from 200 to 300 kcal/100 g, dried fruits - from 200 to 350 kcal/100 g, vegetables and herbs - from 10 up to 50 kcal/100 g, fruits - from 40 to 80 kcal/100 g.

What foods should you exclude?

It is important to exclude foods from a pregnant woman's diet that may be hazardous to the baby's health. These are primarily raw or undercooked foods that may contain bacteria and viruses, such as raw eggs, meat, fish, seafood, cheeses, unpasteurized dairy products, some types of cheeses, sushi and other raw foods. You also need to limit your consumption of coffee, sweets, fatty and fried foods.

How to organize a meal?

It is important to organize the correct eating regimen. You need to eat food every 3-4 hours, in small portions. It is important to drink enough water - at least 1.5-2 liters per day. You should not eat before bed; it is better to adhere to a sleep-wake schedule.

In general, a diet for pregnant women should be balanced and contain all the necessary nutrients. It is important to take into account the individual characteristics of the body and consult a gynecologist or nutritionist.