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Nutrition in pregnancy is one of the most frequently discussed topics. Pregnancy brings not only joy and anticipation, but also many questions, advice, and prohibitions. While some advise eating for two, others warn against every bite. Therefore, it’s not surprising that many women, probably including you, feel confused and under pressure.
Diet during pregnancy is undoubtedly very important. It affects fetal development, maternal health, and can help prevent certain complications. However, it is also true that the nutritional needs of every expectant mother are highly individual. Moreover, they change during pregnancy and are not always easy to meet.
In this article, we will look at what a pregnant woman needs in her diet, whether it is appropriate to lose weight during pregnancy, and how much weight gain is acceptable.
Should You Eat for Two During Pregnancy?
When a new life is growing inside you, it might seem logical that the expectant mother needs to eat for two. However, this is a very widespread myth. In reality, energy requirements increase only slightly, and only from the second trimester. In the first weeks of pregnancy, when the embryo is just beginning to develop, there is no need to increase calorie intake at all. Instead of quantity, focus primarily on the quality of your diet.
It’s much more accurate to say that a woman should eat with two in mind, not like she’s eating for two. This means taking care not only of the quantity, but especially of the quality of food. The diet should be varied, nutritious, and rich in all important nutrients – from proteins to key vitamins and minerals. Every bite should carry a nutritional value that supports the proper development of the child and your health.
How much should You Increase your Caloric Intake in the Second and Third Trimesters?
From the second trimester, it is recommended to increase daily caloric intake by approximately 250 kcal. This is not overeating; it’s more like one small extra meal. For example, a snack consisting of 150g of white yoghurt with 3.5% fat (approx. 100 kcal), 20g of oatmeal (approx. 75 kcal), 70g of strawberries (approx. 25 kcal), and 10g of walnuts (approx. 70 kcal) has this energy value.
In the third trimester, the European Food Safety Authority (EFSA) recommends increasing energy intake by 500 kcal compared to before pregnancy. [5]
Does a Pregnant Woman’s Diet Have to Be Perfect?
The idea that you must eat perfectly during pregnancy is common – after all, a new life is growing inside you. You often find yourself under pressure, worrying whether your diet meets all the demands for healthy and flawless nutrition.
The good news is that you don’t have to eat perfectly. The body can cope even with a temporary lack of certain nutrients, using its own reserves and adapting to the situation. Examples include nausea or loss of appetite when the expectant mother’s diet is far from ideal, yet the pregnancy continues successfully.
Of course, it’s always ideal to eat as well as possible, but there’s no need to stress. Quality maternal nutrition gives the baby a great start in life and also has a significant impact on the course of pregnancy. Even so, it doesn’t have to be flawless. It’s enough if 70-80% consists of healthy and nutritious food, and the rest is more flexible. It’s important to monitor vitamin and mineral levels in the blood to address any deficiencies.
How much Weight Gain is Acceptable During Pregnancy?
Weight gain during pregnancy is a sensitive topic for many women. After all, who wants unnecessary extra pounds? The truth is, however, that weight gain is simply unavoidable. It’s not a sign of an unhealthy lifestyle, but a natural part of pregnancy. Most of the weight gain consists of the growing baby, amniotic fluid, placenta, etc., while fat makes up only a fraction.
How much Weight is Appropriate to Gain Depends on Pre-Pregnancy Weight
- A woman with a normal weight (BMI 18.5 – 25 kg/m²) should gain approximately 11 – 16 kg. [3]
- If a woman is overweight or obese, a healthy gain is lower. Conversely, if she is underweight, it is appropriate to gain more. [3]
What’s behind the Gained Kilograms?
The following table shows what makes up weight gain during pregnancy. These are average values, which may vary slightly for each woman, depending on her body constitution, the course of pregnancy, or genetic predispositions.
| Breasts | 0.5 – 1.4 kg |
| Uterus | 0.9 kg |
| Placenta | 0.7 kg |
| Amniotic fluid | 0.9 kg |
| Increased blood volume | 1.4 – 1.8 kg |
| Increased fluid volume in the body | 0.9 – 1.4 kg |
| Fat | 2.7 – 3.6 kg |
[3]
As the table shows, approximately 7 kg of the pregnancy gain is not fat at all. After adding the baby’s weight (approx. 3.5 kg), this amounts to about 10 kg that a woman loses immediately after childbirth. Thus, fat represents only a small portion of the total weight gained.
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Is it Healthy to Lose Weight During Pregnancy?
Rapid weight gain during pregnancy is often a bogeyman that keeps women awake at night. Although we’ve already said that fat makes up only part of the gain, concerns about being overweight are common. Therefore, some expectant mothers try to prevent weight gain during pregnancy, or even actively try to get rid of fat reserves. But is it safe?
Intentional weight loss during pregnancy is not a good idea. Especially not on your own. A caloric deficit often goes hand in hand with a limited intake of vitamins and minerals, which are crucial for fetal development. With a restrictive diet, it can easily happen that you have too few of these nutrients in reserve due to weight loss.
What if a Pregnant Woman is Overweight?
An exception may be women with a higher degree of overweight or obesity, if excessive weight causes them health problems. Even in such a case, however, weight loss should only take place under the supervision of a specialist (nutrition therapist or bariatrician).
A healthy expectant mother with a normal weight should wait to try to lose weight until after childbirth.
Basic Principles of a Healthy Diet in Pregnancy
A healthy diet in pregnancy is not much different from regular rational nutrition. It doesn’t have to be perfect, but it should meet several main rules. This way, you can support your health and your baby’s health.
What is the Basis of a Healthy Diet in Pregnancy?
1. Regularity
Ideally, 3 main meals supplemented by a morning and afternoon snack. A regular diet helps maintain stable blood sugar levels and helps prevent fatigue or digestive problems, for example. [2]
2. Variety
You should include foods from all food groups (unless you have any health restrictions). This will provide your body with enough of all important macronutrients (proteins, carbohydrates, fats) and micronutrients (vitamins and minerals).
Most Important Vitamins and Minerals for a Pregnant Woman
3. Food Safety and Hygiene
During pregnancy, it is especially important to avoid certain risky substances and microorganisms.
- Mercury can damage the neurological development of the child, so avoid large marine fish (shark, swordfish, pike, etc.). [4]
- Vitamin A in excessive doses can be toxic to the fetus. Therefore, for example, liver or patés are risky. [1]
- Microorganisms such as salmonella and listeria can cause serious complications during pregnancy, so it is important to observe proper hygiene and food processing. [2]
How to Prevent Bacterial Infections from Food?
- cook food thoroughly
- avoid raw foods
- wash your hands after handling raw food
- store raw meat separately from cooked food
- wash vegetables and fruits thoroughly [2,6]
4. Sufficient Fluids
During pregnancy, the total fluid requirement increases. According to EFSA recommendations, a woman should consume at least 2300 ml of fluids daily, which is 300 ml more than for non-pregnant women. This intake includes water from both beverages and food. [5]
Plain water should be the basis, but unsweetened fruit or some herbal teas are also excellent supplements.
What Should You Remember?
Nutrition during pregnancy doesn’t have to be flawless, but it should be well-thought-out. You already know that you don’t need to eat for two, but to focus on quality. It’s important to provide yourself and your baby with essential nutrients and avoid risks that lurk in some foods during pregnancy.
Conversely, don’t be afraid of gaining weight, because it is a natural part of pregnancy and is far from being just about fat gain. All of this together forms the basis for a safe and healthy pregnancy. And it doesn’t have to be perfect; just try to make the best nutritional decisions within your possibilities.
Did we help you clarify some myths about nutrition in pregnancy? This article can also be a valuable guide for other expectant mothers around you, so don’t hesitate to help us spread it further by sharing.
[1] BASTOS MAIA, S. et al. Vitamin A and Pregnancy: A Narrative Review. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470929/
[2] BDA Pregnancy and diet. – https://www.bda.uk.com/resource/pregnancy-diet.html
[3] Pregnancy Weight Gain Chart. – https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/pregnancy-weight-gain/
[4] WEICHSELBAUM, E. et al. Fish in the diet: A review. – https://onlinelibrary.wiley.com/doi/abs/10.1111/nbu.12021
[5] Dietary Reference Values | DRV Finder. – https://multimedia.efsa.europa.eu/drvs/index.htm
[6] Listeria and Salmonella risks during pregnancy – https://actnss.org/resources/listeria-and-salmonella-risks-during-pregnancy/
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