How many calories should I eat while pregnant? Should I eat for two or consume as usual? This is something that confuses many new moms. This article will clearly explain you the answers you are literally looking for along with little more information as to what should pregnant women eat. Take a look
How Many Calories Should I Eat While Pregnant?
Before I explain you the calorie proportion you should be taking during pregnancy, let me make it very clear that 5 factors are usually considered and these actually makes it differ with how much a pregnant women must be consuming. These include
- BMI (Body Mass Index)
- Calorie Burning Efficiency Of Your Body
Typically, during the early 6-months of woman’s pregnancy (1st & the 2nd trimester), she will never have the requirement to consume excess calories. It is frequently around 2000-calories in a day. Nevertheless, the final 3 months of a woman’s pregnancy (3rd trimester), she will require a further 200 – 300-calories. This actually makes it around 2200 – 2300-calories in a day.
Each pregnant woman is different & so is the size & shape. Some may be active while some less active. Therefore, the calories consumption depends on basic averages. For example, if you’re to give twins (or probably more), then calorie consumption requires being adjusted. Since that, you have now learnt how many calories should I eat while pregnant, we will move onto our next section.
What Should Pregnant Women Eat?
Yet another frequently asked question is what to eat while pregnant? Well, even though there are many foods a pregnant woman should be concentrating upon but health experts often suggest these 6 great foods to never miss.
1. Whole grains
Whole-grain cereals and breads are fortified by iron as well as folic acid. They are packed with fiber when compared to white rice and bread. Go with whole grains during the day: fresh oatmeal for your breakfast, healthy sandwich on fresh whole-grain bread during lunch & whole-wheat pasta / brown rice during dinner.
Adding white beans, black beans, lentils, pinto beans, kidney beans, garbanzo, soybeans and black-eyed peas onto your daily diet truly helps in keeping you and your baby sound. Try them on chili, soups, green salads and freshly made pasta dishes. Apart from providing fiber and protein, they are great sources of some key nutrients like folate, iron, zinc and calcium.
When it comes to the question what should pregnant women eat, salmon is something one shouldn’t be missing out. It is rich in omega-3 fatty acids and is good for the baby’s eyes and brain. Moreover, it supplements protein & B vitamins. When compared to other fish species, salmons are quite low in the mercury levels. Consume them either broiled, grilled or on fresh salads. You can eat to a maximum of 12 ounces in a week.
Egg is versatile & a great protein source. Moreover, it supplements amino acids, which you & your baby needs. It contains multiple vitamins & minerals even including choline (claimed to be extremely good for the baby’s brain growth). On the other hand, never eat raw or undercooked eggs.
Raspberries, blackberries and blueberries are not only delicious snacks but also great for pregnant women. Berries are enriched with potassium, fiber, folate and vitamin C.
6. Low-Fat Fresh Yogurt
Just 1-cup of fresh, plain and low-fat yogurt contains more calcium when compared to milk. Moreover, it is rich in protein too. Make sure not to consume those flavored yogurts. Have it natural and dress them with fruits or crunchy cereals.