Pregnancy Caloric Consumption: Essential Nutrition Requirements & Appropriate Food Intake Amounts
Pregnancy ain't about doubling your dinner plates, but it does require a modest increase in calories to support the precious little life growing inside you. Here's the lowdown on how many calories you should be consuming during each trimester.
Eating for Baby in the First Trimester
Don't stress about your calorie intake yet during the first trimester. You can basically stick to your regular eating habits, never mind those folks who try to push copious amounts of grub your way. However, some women might experience weight loss due to morning sickness. In such scenarios, an additional 100 calories per day can help keep the nutrients flowing. So, stay hydrated by drinking plenty of water and enjoy those comfort foods when the nausea hits[1].
Calorie Count in the Second Trimester
As you step into the second trimester, your appetite's likely to get a boost as your baby needs more nutrients to develop. Now's the time to start paying attention to what you put in your mouth and kick up your daily calorie intake. Shoot for an extra 340 calories per day, bringing your total to around 2340 to 2540 calories daily[3].
Calorie Needs in the Third Trimester
The calorie count goes up in the third trimester, but those indigestion issues might make munching a struggle. You'll need an extra 450 calories to support your kiddos development[3]. To ease heartburn, try breaking meals into smaller parts and swigging a glass of milk.
If you're of averageWeight, aim for a pregnancy weight gain between 11 to 15 kg (24 to 33 lbs). Those who are Overweight can expect to gain around 7 to 11 kg (15 to 24 lbs), while those who were Underweight before pregnancy may aim for a weight gain of 12 to 18 kg (26 to 40 lbs)[6].
Want to keep track of your calorie consumption during pregnancy? A pregnancy calorie calculator can help, considering factors like your Body Mass Index (BMI), height, activity level, metabolism, and whether you're expecting multiples[5].
Pregnancy Calorie Calculator
These nifty gadgets use your personal data to calculate the extra calories you need daily, making sure the calories you consume are tailored to your unique situation. Remember, your eating habits might get disrupted due to nausea or cravings, and tracking your calories can help prevent excessive or insufficient calorie consumption[2].
How to Know You're Getting Enough Calories
While it's essential to consume the right amount of calories, it's more important to eat nutritious foods that support your baby's development. Though you can estimate your calorie consumption using a pregnancy calorie calculator, what truly matters is that you're eating healthily and providing all the nutrients your baby needs. Regular check-ups and ultrasounds can help confirm that you're on the right track[3].
Sometimes, medical professionals might suggest increasing your calorie intake. In such instances, listen to their guidance and adjust your consumption accordingly[2].
Tips for Increasing Calorie Consumption
Aim to make up around 750 extra calories daily by focusing on whole-grain foods, fruits, veggies, low-fat dairy, and lean meat. Folks who can't resist their cravings can indulge occasionally, just don't forget to maintain a healthy balance[3]. Here are a few ideas for increasing your calorie consumption during pregnancy:
- A regular bowl of muesli, skimmed milk, and an apple.
- Low-fat yogurt with six to seven almonds.
- 50g of cottage cheese with two slices of bread.
- A boiled egg with a slice of toast.
- 1 stick of mozzarella with an apple.
- 10 medium-sized crackers with a tablespoon of low-fat hummus, grated carrot, and three dried apricots.
Maintaining the Calorie Count During Pregnancy
Morning sickness and food cravings can make maintaining your daily calorie count a challenge. Here are a few tips to help:
- Never skip breakfast, even if you struggle with nausea. You can try dry toast or crackers if a full breakfast is too much.
- Stay hydrated by drinking enough water and snacking on high-fiber foods like fruits and veggies.
- Keep healthy snacks like fruit bowls, smoothies, dried fruits, and low-fat yogurt readily available.
- Include a small amount of protein (lean meat, for example) with each meal to balance things out and feel fuller for longer[2].
Myths About Calorie Consumption During Pregnancy Debunked
Here are some common misconceptions about calorie consumption during pregnancy:
1 - Eating for Two
While you'll need some extra calories to support your baby, you certainly don't have to eat for two. Balance your diet using a healthy eating plan[2].
2 - No Fish During Pregnancy
Certain fish with high levels of mercury should be avoided during pregnancy. However, it's safe to consume moderate amounts of low-mercury fish like sardines, salmon, rohu, catla (carp), and shrimp to get the Omega-3 fatty acids essential for your baby's brain development[2][6].
3 - Cold and Sour Food Can Cause Flu in Mothers
This rumor stems from an old-wive's tale. In reality, Vitamin C can actually help prevent anemia in pregnant women[3][5].
4 - Papaya and Pineapples Can Cause Miscarriages or Abortions
Raw papaya or pineapple can contain enzymes that may lead to uterine contractions in large quantities, but ripe papaya and pineapple are safe to eat as long as they're not artificially ripened[3][5][6].
5 - You'll Always Gain Weight During Pregnancy
While most women do gain weight during pregnancy, some women might notice a drop in weight due to morning sickness. If you start gaining too much weight, make adjustments to your diet and exercise routine[3].
6 - Exercising During Pregnancy is Dangerous
Regular, low-intensity exercise like walking, swimming, or prenatal yoga can be beneficial during pregnancy and can help reduce the risk of gestational diabetes, high blood pressure, and preeclampsia[4].
7 - Pregnant Women Should Avoid Sex
As long as there are no complications, sexual activity is safe during pregnancy and can help strengthen the bond between partners[3].
8 - You Should Avoid Hot Tubs and Saunas During Pregnancy
Heat can raise the body temperature, which is not ideal during pregnancy, so it's best to avoid spending long periods in hot tubs or saunas[3][5].
References/Resources:
- ACOG - Nutrition During Pregnancy
- American Academy of Pediatrics - Pregnancy Nutrition
- UW Medicine - 14 Pregnancy Myths You Should Stop Believing
- NHS - Exercise During Pregnancy
- NewHealth Guide - Pregnancy Myths
- Mayo Clinic - Eating Habits and Cravings During Pregnancy
Also Read:
Calcium-rich Diet While Pregnant
Protein Intake During Pregnancy
Carbohydrates in Pregnancy
Magnesium Intake During Pregnancy
- Adjusting to the second trimester involves increasing the calorie intake to support the baby's growing needs. Aim for an extra 340 calories per day, bringing the total to around 2340 to 2540 calories daily.
- The science of nutrition plays a significant role in women's health during pregnancy, as pregnant women require a balanced diet rich in whole-grain foods, fruits, veggies, low-fat dairy, and lean meat to ensure both their health and the baby's development.
- Pregnancy is not an excuse to neglect health-and-wellness; regular check-ups and ultrasounds can help confirm that you're on the right track with your calorie consumption and overall nutrition. Furthermore, in cases where medical professionals suggest increasing calorie intake, it is essential to follow their advice.
