Nutrition and Weight Gain During Pregnancy
A balanced, nutritious diet during pregnancy is important to maintain your health and nourish your fetus. Be sure to increase your daily caloric intake by 300 calories after you become pregnant.
The average woman needs 2,200 calories a day and 2,500 when she is pregnant. If she is carrying twins, her need increases to 3,500 calories, and for triplets or more, she needs 4,500 calories.1 Talk to your doctor or a dietitian about your daily calorie needs because your needs depend on your height, weight, and activity level.
Your doctor may give you a nutrition plan to follow throughout pregnancy and while breast-feeding. You may also receive a prescription for a vitamin and mineral supplement or a list of recommended nonprescription supplements.
Eating a variety of foods can help you get all the nutrients you need. Your body needs protein, carbohydrate, and fats for energy. Good sources of nutrients are:
Eating healthy foods during pregnancy is good for your overall health and for the health of your baby. You may already have a healthy diet, or you may need to make some changes to eat healthier.
It's also important to eat plenty of fruits and vegetables. These not only give you necessary nutrients but also help you get fiber. Planning your meals can help you add healthy foods to your diet.
You will need twice as much iron in your second and third trimesters as you did before pregnancy. This extra iron supports the extra blood in your system and helps with the growth of the placenta and the fetus. Your iron requirements are slight during the first trimester of pregnancy, and taking iron supplements in the first trimester may aggravate morning sickness.
After the first trimester, take a daily supplement containing 30 mg of iron (most prenatal vitamins include iron). A woman with a multiple pregnancy is advised to take 60 mg to 100 mg of iron daily.3 Iron supplements can cause an upset stomach and constipation. Taking your iron at bedtime may decrease the chance of stomach upset. Your body absorbs iron best in small amounts when you eat it with vitamin C, so you may want to take your iron throughout the day.
Calcium is necessary for the development of the fetus's skeleton. You can get enough calcium in your diet by eating or drinking 4 servings from the dairy (milk) group each day. Good sources of calcium from nonmilk sources include:
Weight gain during pregnancy
The recommended weight gain for a woman of normal weight is 25 lb (11.3 kg) to 35 lb (15.9 kg). You can expect to gain more if you are carrying twins.
If you are overweight, your ideal goal is less than the average weight gain, 15 lb (6.8 kg) to 25 lb (11.3 kg). If you are underweight, it is best to gain 28 lb (12.7 kg) to 40 lb (18.1 kg).
For obese women, the Institute of Medicine recommends weight gain of between 11 lb (5 kg) and 20 lb (9 kg).5 Your doctor will work with you to set a weight goal that's right for you. For more information, see the topic Obesity and Pregnancy.
Ideally, you will gain weight slowly over the entire pregnancy:
If you stop gaining weight for more than 2 weeks, or if you gain weight faster than these recommendations, consult your doctor.
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