Congratulations! You're pregnant and embarking on a new journey towards motherhood. As you await the arrival of your little bundle of joy, there are various factors to consider particularly when it comes to your diet. When pregnant, you need adequate nutrients not just for yourself but also for baby's growth and development. It is no lie that pregnancy cravings can sometimes get the best of us leading us down an alleyway filled with unhealthy snacks (don't worry we won't judge) Nonetheless, it is essential to consume sufficient calories throughout your pregnancy to ensure optimal fetal development.
Your Caloric Needs While Pregnant
Calorie intake varies based on several factors including weight before getting pregnant as well as individual metabolic rate. Typically, in early pregnancy women should be consuming around 2,200-2,500 calories daily which increases slightly during later trimesters up until delivery date where calorie demand spikes up to approximately 2,800-3,000 per day.
Factors influencing caloric needs
Several variables impact how much extra fuel (calories) one will require while expecting. Among these include;
Pre-pregnancy BMI
As stated earlier pre-pregnancy weight significantly determines how many added calories required during gestation.
Age
Older mothers tend to have lower metabolic rates thus requiring fewer supplementary calories (yikes).
Pregnancy Weight Gain
Pregnancy weight gain varies from person to person usually determined by their body type alongside other health aspects.
Physical Activity Level
Physical exercise shall enhance healthy weight throughout gestation.
Nutrients Required During Pregnancy
There are specific vitamins and minerals necessary during gestation crucial in supporting both maternal and baby health e.g., Iron helps support red blood cell formation while vitamin D enhances calcium absorption contributing towards building strong bones!
Consequently, let's take a look at some of the key nutrients and see how much you should consume:
Protein
A must-have component of your diet during pregnancy, protein aids in building blocks towards baby's development as well supporting maternal growth. You'll require approximately 70 grams daily.
Iron
Iron is essential for two reasons: - Supporting increased blood volume due to fetal circulation. - Enhances Oxygen transportation through red blood cells. During pregnancy aim to consume around 27 milligrams on a daily basis.
Calcium
Calcium helps build healthy bones minimising susceptibility towards fractures! Approximately, 1000mg per day are necessary during pregnancy
What To Drink In Addition?
While solid foods aid sufficient nutrient intake drinking fluids alongside said meals shall enable you to rehydrate adequately. Key things to consider:
Water
At least eight glasses are recommended each day since it assists hydration levels reducing constipation risks (aka potty training without drugs!!)
Caffeine
You don't have to eliminate caffeine altogether but reducing its intake can be helpful in moderating sleep patterns avoiding any impact on baby!
If that then means skipping early morning coffee runs and switching them up with energy-packed smoothies so be it!(goodbye Starbucks)
Eating Healthily While Pregnant
Now that we know what our caloric needs while pregnant let's discuss ways we can attain all these additional chosen calories healthily regardless of dietary restrictions!
### Fruits & Vegetables Easily acquired from grocery stores or local markets, consuming fruits plus veggies prompts vitamin absorption providing minerals e.g., zinc which assist cell division promoting foetal growth.
Foods High In Fiber
Fibre consumed throughout gestation brings relief#pyaaaaaan)against constipation simultaneously encouraging reduced risk factors of complicated pregnancies for the mother ( who wouldn't want easier digestion?)
#### Healthy Fats
Although fat might not initially sounds appealing when deciding upon gaining extra weight especially when growing an entire human, it's essential to have small amounts of fats (e.g., avocado) as they aid in the absorption of fat-soluble vitamins such as; A,D,E and K.
Fig 1. What You Should Eat Whilst Pregnant
| Food Group | Recommended |
|---|---|
| Fruits & Vegetables | Varying portion sizes but should aim at least five servings daily |
| Dairy Products | Consuming three servings per day is advisable |
| Protein-Rich Foods | Consistently incorporate into meals |
| Limited Intake Of Junk Food | We understand cravings can be tantalising, so indulging now and then won't hurt |
Factors To Consider Before Making Any Changes
Before making any significant alterations within your diet e.g added supplements or increased protein volumes aim to seek advice from your health care provider(don't ignore us now)
If suffering severe morning sickness(we feel for you hun), try inclining towards bland snacks or sipping on liquids keeping nausea levels regulated while aiming for a well-balanced diet conducive towards optimal gestational results!
In conclusion let's indulge gratefully absorbing essential nutrients whilst minimising unhealthy junk food intake because remember Mama, what you eat essentially builds baby!