During pregnancy it is important to have a balanced diet, not only for the future mother but also for the proper development of the fetus.
Eating for two during pregnancy is a false myth Since although the pregnant woman must assume the development of the baby through the uterus and the placenta, an exaggerated increase in calories is not necessary. In Guiainfantil.com we tell you why.
Weight gain during pregnancy is inevitable, but this weight gain should be controlled to avoid complications during pregnancy and delivery. Throughout the pregnancy, the woman should gain between 7 kg to 12 kg depending on the nutritional status of the mother (underweight, normal weight or overweight).
Nutritional classification according to the mother's weight
Total Weight Gain Recommendations (KG)
|Under weight||12.5 - 18 kg|
|Normal weight||11.5 - 16 Kg|
|Overweight||7.0 - 11.5 Kg|
|Obesity||6.0 - 7.0 Kg|
|Source: Institute of medicine, Nutrition During Pregnancy. Washington DC. National Academy Press.|
The increase in calories in pregnancy should be around the 3rd trimester, between 300 and 400 calories. This further affirms that eating for two is not necessary, nor is it necessary to start a strict diet if you are overweight.
The most important thing in this period is that both the pregnancy and the fetus have a healthy eating with an adequate caloric intake that can vary by a total of 2,000 to 2,300 calories per dayDepending on your daily activity and physical exercise, the contribution of nutrients such as protein, calcium, iron and folic acid is also important.
In the following table, you will see how with just a few foods we reach 300 calories. It is very important to choose foods that provide us with nutrients and satiety.
|Examples of food combinations||Food||Total calories|
|2 fruits + 2 skimmed yogurts||Fruits: peach, pears, apples, oranges Skimmed yogurt (125 g)||310 calories|
|2 fruits + 1 glass of skimmed milk||Fruits: 1 banana or 10 to 20 grape units||350 calories|
|1 cereal bar + 1 skimmed yogurt + 1 fruit||Fruit: custard apple, persimmon Skimmed yogurt Cereal bar with nuts, or dried fruits or with yogurt.||300 calories|
|1 slice of whole wheat bread + 1 slice of turkey + 1 cup of skim milk + 1 fruit.||Orange fruit Turkey slices or ham Slice of whole wheat bread, rye or 2 whole grain biscuits or 2 rice crackers.||360 calories|
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