Importance of calories for women during pregnancy
The daily calorie intake is the most crucial aspect to be taken care of during pregnancy as it ensures the health of the mother and the new born. Eating right is the mantra all your peers and Ob-Gyn will tell you during your glowing period. But how to determine the calorie intake and right nutrients, which will nourish both the mother and the baby? A recent ELA survey conducted with 146 pregnant women in the United States of America debunks various issues regarding calories for women pregnant.
Common myths around calories for pregnant women
1- According to the ELA survey, 2 out of 3 women think that eating twice more than her regular intake will nourish the baby inside more effectively.
2- More than 60% of pregnant mothers believe that eating more calories right away from your first trimester is helpful.
3- Many women focus on quantity of foods rather than quality food or nutrient rich foods during pregnancy.
How much should an expecting mother eat?
An expecting mother should eat approximately 77,000 calories during her pregnancy. This comes down to 285 calories per day. Also ELA survey and research confirms that the mean weight gain of an average woman during her pregnancy should be around 26 pounds or 12 kilograms. ELA has presented us a list of calorie divide or calorie chart per trimester after an intensive research, explained below:
1- 85 extra calories in first trimester
2- 285 extra calories per day in second trimester.
3- 475 extra calories during third trimester per day.
Foods to be eaten vs. foods to be avoided during pregnancy
Nutrition is the key-says ELA survey after looking at the unhealthy eating practices of women during pregnancy. Here is a list of some highly nutrient foods rich in calories to be consumed by an expecting mother-
1- Good carbohydrates- whole wheat, sweet potatoes, corn, maize etc.
2- Protein- Eggs, Salmon, lean meat, legumes, beans, oysters etc.
3- Fibre and folic acid rich vegetables and fruits- Broccoli, cabbage, spinach, kale, mango, fig, banana, watermelon, sun melon, avocados etc.
4- Dairy products- Milk, clarified butter, cottage cheese, tofu, yoghurt etc.
5- Vitamin C rich foods- Berries (all categories), orange, grapefruit, dried fruits etc.
6- However, an expecting mother should not go beyond the daily calorie intake as too much weight gain can cause her problems of breathing, acidity, etc.
There are certain categories of food to be avoided by a pregnant woman such as
1- Junk foods
2- Too oily or too spicy foods
3- Unregulated carbohydrates
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