Nutrition during pregnancy is one of the most discussed topics. Pregnancy does not bring alone joy And expectationBut also a lot Questions, adviceAnd forbidden. While some advise to eat for two, others warn about every bite. That is why it is not surprising that many women, probably including you, feel confused And under pressure.
Diet during pregnancy is undoubtedly very important. It influences Fetal development, health healthAnd can help prevent certain complications. However, it is also true that the nutritional needs of every expectant mother are very individual. Moreover, they change during pregnancy and are not always easy to meet.
In this article we will look at what a pregnant woman needs in her diet, whether it is appropriate to lose weight during pregnancy and how much weight gain is acceptable.
Do you have to eat for two during pregnancy?
When a new life grows in you, it may seem logical that the expectant mother has to eat for two. However, this is a very widespread myth. In reality, Energy requirements only increase slightlyand only from the Second trimester. In the first weeks of pregnancy, when the embryo is just starting to develop, it is not necessary to increase calorie intake. Instead of quantity, you mainly focus on the quality of your diet.
It is much more accurate to say that a woman should Eat with two in mind, Not like she’s eating for two. This means not only taking care of the quantity, but especially the quality of the food. The diet must be varied, nutritious and rich in all important nutrients – from proteins to important vitamins and minerals. Each bite must wear a nutritional value that supports the correct development of the child and your health.
How much do you have to increase your calorie intake in the second and third trimesters?
Of the second trimesterIt is recommended to increase the daily calorie -intake with approximately 250 kcal. This is not too much food; It looks more like a small extra meal. For example a snack consisting of 150 g white yogurt with 3.5% fat (about 100 kcal), 20 g by oatmeal (about 75 kcal), 70 g of strawberries (about 25 kcal), and 10g by walnuts (about 70 kcal) has this energy value.
In the third trimesterThe European Food Safety Authority (EFSA) recommends to increase energy intake by 500 kcal Compared to before pregnancy. [5]
Should the diet of a pregnant woman be perfect?
The idea that you have to eat perfectly during pregnancy is common – a new life finally grows in you. You often notice yourself under pressureTaking care of whether your diet meets all requirements for healthy and flawless food.
The good news is that you don’t have to eat perfectly. The body can even deal with a temporary lack of certain nutrients, with the help of His own reserves and adjust to the situation. Examples include nausea or loss of appetite When the upcoming diet of the mother is far from ideal, the pregnancy continues successfully.
Of course it is always ideal to eat as well as possible, but it is not necessary to emphasize. Quality -Material Food gives the baby a great Start in life and also has a considerable influence on the pregnancy. Yet it doesn’t have to be flawless. It is sufficient if 70-80% consists of healthy and nutritious food, and the rest is more flexible. It is important for Guarding vitamin and mineral levels in the blood To tackle shortcomings.
How much weight gain is acceptable during pregnancy?
Weight gain during pregnancy is a sensitive subject for many women. After all, who wants unnecessary extra kilos? However, the truth is that weight gain is simple inevitable. It is not a sign of an unhealthy lifestyle, but one Natural part of the pregnancy. Most of the weight gain consists of growing Baby, amniotic fluid, placentaetc., while fat is only a fraction.
How much weight is to win depends on the weight of the before pregnancy
- A Woman with a normal weight (BMI 18.5 – 25 kg/m²) should win approximately 11 – 16 kg. [3]
- When a woman is overweight or obese“ Is a healthy profit lower. Conversely, when she is underweight, it is appropriate to win more. [3]
What is behind the kilograms won?
The following table shows what weight gain makes during pregnancy. These are average values that can vary somewhat for every woman, depending on her body shape law, the course of pregnancy or genetic predisposition.
| Breast | 0.5 – 1.4 kg |
| Womb | 0.9 kg |
| Placenta | 0.7 kg |
| Amniotic fluid | 0.9 kg |
| Increased blood volume | 1.4 – 1.8 kg |
| Increased liquid volume in the body | 0.9 – 1.4 kg |
| Fat | 2.7 – 3.6 kg |
[3]
As the table shows, about 7 kg of the pregnancy win is not at all fat. After adding the weight of the baby (about 3.5 kg), this amounts to approximately 10 kg That a woman Loses immediately after the birth. Fat therefore only represents a small part of the total won weight.
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Is it healthy to lose weight during pregnancy?
Fast weight gain during pregnancy is often a bogeyman who keeps women awake at night. Although we have already said that Vet only matters part of the profitworries about being too heavy are common. That is why some expectant mothers try to prevent weight gain during pregnancy, or even try to actively get rid of fat reserves. But is it safe?
Intentional weight loss during pregnancy is not a good idea. Especially not alone. A calorie deficiency often goes hand in hand with a Limited intake of vitamins and mineralsthat are crucial for the development of the fetus. With a restrictive diet it can easily happen that you have too few of these nutrients in reserve due to weight loss.
What if a pregnant woman is overweight?
An exception can be women with a higher degree of overweight or obesityIf excessive weight causes them health problems. Even in such a case, however, weight loss may only take place under the supervision of a specialist (nutrition therapist or bariatricist).
A Healthy expectant mother with a normal weight must wait to try to lose weight until After the birth.
Basic principles of a healthy diet during pregnancy
A healthy diet during pregnancy does not differ much from regular rational diet. It doesn’t have to be perfect, but it has to meet different main rules. In this way you can support your health and health of your baby.
What is the basis of a healthy diet during pregnancy?
1. Regularity
Ideal, 3 main meals supplemented with a morning and afternoon snack. A regular diet helps to maintain stable blood sugar levels and helps, for example, prevent fatigue or digestive problems. [2]
2. Variety
You must record food from All food groups (unless you have health restrictions). This gives your body sufficiently of all important macronutrients (proteins, carbohydrates, fats) and micronutrients (vitamins and minerals).
The most important vitamins and minerals for a pregnant woman
3. Food safety and hygiene
During pregnancy it is especially important to prevent sure Risky substances And microorganisms.
- Mercury Can damage the neurological development of the child, so avoid large marine fish (shark, swordfish, pike, etc.). [4]
- Vitamin A In excessive doses can be toxic to the fetus. Therefore, for example, for example liver or Path are risky. [1]
- Micro -organisms such as salmonella And Listeria Can cause serious complications during pregnancy, so it is important to observe the right hygiene and food processing. [2]
How to prevent bacterial infections from being prevented?
- Cook food thoroughly
- Avoid raw food
- Wash your hands after handling raw food
- Store raw meat separately from boiled food
- Wash fruit and vegetables thoroughly [2,6]
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4. Sufficient liquids
The total liquid requirement increases during pregnancy. According to EFSA recommendations, a woman must at least consume 2300 ml of liquids dailythat is 300 ml more Then for non-pregnant women. This intake includes water from both drinks and food. [5]
Plain water should be the basis, but unsweetened fruit or what spices tea are also excellent supplements.
What should you remember?
Nutrition during pregnancy does not have to be flawless, but it should be well thought out. You already know you don’t have to eat for twoBut to concentrate on quality. It is important to offer yourself and your baby essential nutrients And Avoid risks That lurking in some foods during pregnancy.
Conversely, Don’t be afraid to arriveBecause it is one Natural part of the pregnancy And is far from just about fat win. All this together forms the basis for a safe and healthy pregnancy. And it doesn’t have to be perfect; Just try to make the best food decisions in your options.
Have we helped you to clarify some myths about food during pregnancy? This article can also be a valuable guide for other expectant mothers around you, so don’t hesitate to help us spread it further by sharing.
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