Proper weight gain is important throughout the pregnancy period. It varies from person to person.
Don't listen to people who tell you that you need to eat for two during pregnancy. Imagine that your baby will never grow as big as you while it is in your womb. The idea of eating as much for your baby as you eat to fill yourself is not right. Although eating for two may sound nice, it will tire you in the future.
Extra calorie intake is needed during pregnancy, but the timing of this excess calorie intake is what is important. It varies depending on which stage of pregnancy you are in.
A pregnant woman who enters pregnancy in a high weight range does not need to gain much weight. Because being overweight will both make birth difficult and cause the mother's movements to slow down. In pregnant women who are young (<18 years old) or have a lot of physical activity; Pregnant women who are underweight at the beginning of pregnancy should weigh 14-16 kg in order to avoid difficulties in feeding their babies. There may be weight gain. While the pregnant individual continues the growth of her baby, she will also keep the nutritional stores in her body balanced.
Pregnancy is a process consisting of 40 weeks.
The first period of pregnancy;1. trimester (1-13 weeks),
second period; It is divided into the second trimester (14-27th week),
and the third and final period as the third trimester (28-40th week).
FIRST TRIMESTER (WEEK 1-13)
Although the first trimester of pregnancy seems to be a unique period for the development of your baby, he is still very small and does not need a serious energy intake. For this reason, if you cannot consume anything in the first weeks due to nausea, do not worry, do not feel guilty and relax. For these reasons, do not think that you need to consume more food than before pregnancy, your pre-pregnancy food sources will help you get through the first trimester. However, during this period, be careful to take your vitamin supplements every day so that you know that you are getting enough folic acid.
If the opposite is the case and you overeat and have a big appetite, be careful! In this case t Be careful to choose your preferences healthily. Your preferences should be such that they will both satisfy you and enable you to consume quality foods. Instead of fried products and fatty foods, let's prefer to consume low-fat and pure sugar-free foods.
SECOND TRIMESTER (14-27 WEEKS) – let's take 300-350 extra calories
This period is an incredible growth period for your baby. During this period, your baby is now 1 kg. I will have passed. During this period, we will need additional calories to support your baby's growth and development. It is a period when we need to consume approximately 300-350 extra calories. Please remember that you do not have to get this energy need all at once. You can consume it by spreading it over meals. You can distribute it to all meals of the day.
To give a few examples of meals and snacks;
1 bowl of curd cheese + 1 bowl of fresh sliced strawberries + ½ bowl of green soybeans
1 bowl skim milk + 1 bowl of whole grain breakfast cereal + ½ cup of blueberries
1 large banana + 1 large apple/pear + 30 almonds
30 g of whole grain kraer + 30 g of string cheese + ½ bowl yoghurt
THIRD TRIMESTER (28-40 WEEKS):
In this period, your baby weighs +2 kg. It takes more. During this period, you carry more weight as your baby gains weight. And since you're carrying more weight, you must burn more calories so you have the energy to carry the extra weight. Aim to get 450-500 calories per day from what you ate before pregnancy.
In the same way, you can spread the extra calories throughout the day. If we look at meal or snack examples;
85 g salmon + 1/2 c quinoa + 1 c asparagus + 1 tbsp olive oil
½ c oatmeal + 1 c skim milk + 7 walnuts + 1 medium size fruit
1 boiled egg + 1 small raisin muffin + 1 tablespoon peanut butter + 100 ml 100% fruit juice
You can get these extra calories by increasing the amount of your meals, although this varies depending on your preference. However, it would be a better idea to add nutritious snacks during the day.
What is the weight gain in a healthy pregnancy? Besides, time is also important. The expected weight gain during the first 3 months of your pregnancy is 1-2 kg. While it happens; This value increases in adolescents and reaches 2-3 kg. It looks like. In later periods, weight gain is 0.3-0.5 kg weekly. It is around. A mother who is overweight at the beginning of pregnancy does not need to gain additional weight. Because while extra weight gain is among the factors that complicate birth, it also brings about the diagnosis of gestational diabetes that occurs during pregnancy. For women who become pregnant with normal weight, the average weight is 8-10 kg. It is ideal to have weight gains. Weight gain in younger/adolescents is 14-16 kg. It is desired to happen.
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