Congratulations, you're pregnant! Now not only do you have to deal with morning sickness, swollen feet, and never-ending cravings for pickles and ice cream (or is that just a myth?), but you also have to think about how many calories you need to consume each day. Don't worry though - we've got your back. In this article, we'll break down everything you need to know about pregnancy weight gain, calorie intake during pregnancy, and how much is enough.
It's All About the Weight
Let's start with the basics. Pregnancy weight gain is normal and healthy - in fact, it's necessary for the growth of your baby. But exactly how much weight should you expect to pack on? Well that depends on a few factors such as your pre-pregnancy BMI (body mass index), your age, whether or not this is your first pregnancy etc.
The general rule of thumb is that most women will gain anywhere between 11-40 pounds throughout their entire pregnancy. However as mentioned earlier there are several other factors at play here so these values can differ significantly based on personal characteristics.
Calorie Intake During Pregnancy
Now let’s talk about calories (yum!). When it comes down to eating for two (not really btw) , it’s important not go wild with overeating because too little or too much can lead to serious health problems for both mommy-to-be & baby.
Accordingly experts recommend extra consumption of around 300-350 more calories per day throughout duration of all three trimesters to support fetal development.
But don’t be mistaken; those extra cals shouldn’t come from unhealthy sources like unhealthy snacks!(Boohoo!) Here are foods worth adding into diet instead:
- For morning meals consider whole-grain toast smeared with natural peanut butter
- Later throughout the day, snack on fresh fruits such as bananas or berries OR perhaps some Greek yogurt with cinnamon and honey added in.
- Top off dinner with roasted sweet potato (yum!) or maybe stir up lightly cooked green beans
Remember that every pregnancy is different so make sure to consult your physician for specific recommendations.
Eating for Two: Myth Debunked
This one has been around forever! The traditional 'eating-for-two' mindset is wrong. Pregnant women only require a few extra calories per day to support the growth of their baby. So go ahead and ditch those two sandwiches you were planning on having from work!
You can’t just eat anything because “well I’m eating for two!" No no no, that excess weight will then become difficult afapdfjpsofsaiofjwtoburn later sigh .
How Much Is Enough?
Now let's cut to the chase; how much should you be eating each day? Well, once again there isn't really a one-size-fits-all answer. However here are some general guidelines:
Trimester 1
During your first trimester calorie intake need not increase significantly since increased food consumption may lead to queasiness often experienced during this phase consequently leading towards negative effects such as unintentional quality weight loss & poor nutrition . Here it would be better for mother-to-be stick choices low in sugar but high in fiber like apples,broccoli,carrots etc.
Trimester 2
By second trimester it’s time take into consideration nutrient density because baby-sized rate at which they growin gets faster.Start consuming healthy oily fish ,such as salmon packed with omega-3’s,Lentils/Chickpeas containing protein & fibre,Citrus fruit fortified with vital Vitamin C - Baby tends enjoy too!
Trimester 3
In third trimester is where quite significant discomfort can be experienced therefore good idea to consuming small meals throughout day rather than going with regular large ones. Snack on non-greasy almonds, eggs/full grain bread to fuel up between frequent meal breaks.
Over the entire pregnancy one must prioritize nutrient-rich foods like chicken breast,meal and low fat diary products which offer a balance of calories and protein,vitamins,and minerals. No empty calorie foods or drinks ( sigh Goodbye Diet Coke!)
Conclusion
Pregnancy isn't just an amazing journey that brings joy into your life but also reminds you about several important health concerns,especially during the tricky phase of "eating for two". It’s key you provide adequate nutrition for both yourself & unborn child in form of fruits,rice,lentils,greens etc.
Talk to a healthcare practitioner before making any dietary changes so they can give specific recommendations based on individual factors keeping you and baby healthy!
Now go ahead get those potato wedges baking !!!
Note: Weight gain should be adjusted if patient has <18 BMI (less 31 pounds)or higher >30(11-20 pound)
Studies show it is recommended specifically more 340 kcals per day after first trimester starts upto newborn arrival