{"id":731666,"date":"2025-07-08T08:07:09","date_gmt":"2025-07-08T06:07:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=731666"},"modified":"2025-07-08T08:07:38","modified_gmt":"2025-07-08T06:07:38","slug":"nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/","title":{"rendered":"Nutrition in Pregnancy: What to Eat, when to Lose Weight, and how much is Healthy to Gain?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#Should_You_Eat_for_Two_During_Pregnancy\" title=\"Should You Eat for Two During Pregnancy?\">Should You Eat for Two During Pregnancy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#Does_a_Pregnant_Womans_Diet_Have_to_Be_Perfect\" title=\"Does a Pregnant Woman&#8217;s Diet Have to Be Perfect?\">Does a Pregnant Woman&#8217;s Diet Have to Be Perfect?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#How_much_Weight_Gain_is_Acceptable_During_Pregnancy\" title=\"How much Weight Gain is Acceptable During Pregnancy?\">How much Weight Gain is Acceptable During Pregnancy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#Is_it_Healthy_to_Lose_Weight_During_Pregnancy\" title=\"Is it Healthy to Lose Weight During Pregnancy?\">Is it Healthy to Lose Weight During Pregnancy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#Basic_Principles_of_a_Healthy_Diet_in_Pregnancy\" title=\"Basic Principles of a Healthy Diet in Pregnancy\">Basic Principles of a Healthy Diet in Pregnancy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#What_Should_You_Remember\" title=\"What Should You Remember?\">What Should You Remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nutrition in pregnancy is one of the most frequently discussed topics. Pregnancy brings not only <strong>joy<\/strong> and <strong>anticipation<\/strong>, but also many <strong>questions, advice<\/strong>, and <strong>prohibitions<\/strong>. While some advise eating for two, others warn against every bite. Therefore, it&#8217;s not surprising that many women, probably including you, feel <strong>confused<\/strong> and <strong>under pressure<\/strong>.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Diet during pregnancy is undoubtedly very important. It affects <strong>fetal development, maternal health<\/strong>, 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.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>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. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Should_You_Eat_for_Two_During_Pregnancy\"><\/span>Should You Eat for Two During Pregnancy? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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, <strong>energy requirements increase only slightly<\/strong>, and only from the <strong>second trimester<\/strong>. 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.   <strong> <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It&#8217;s much more accurate to say that a woman should <strong>eat with two in mind,<\/strong> not like she&#8217;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 \u2013 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.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much should You Increase your Caloric Intake in the Second and Third Trimesters? <\/h3>\n\n\n\n<p><strong>From the second trimester<\/strong>, it is recommended to increase daily caloric intake by approximately <strong>250 kcal<\/strong>. This is not overeating; it&#8217;s more like one small extra meal. For example, a snack consisting of <strong>150g of white yoghurt<\/strong> with 3.5% fat (approx. 100 kcal), <strong>20g<\/strong> of <a href=\"https:\/\/gymbeam.com\/one-minute-oats-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>oatmeal<\/strong><\/a> (approx. 75 kcal), <strong>70g of strawberries<\/strong> (approx. 25 kcal), and <strong>10g<\/strong> of <a href=\"https:\/\/gymbeam.com\/walnuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>walnuts<\/strong><\/a> (approx. 70 kcal) has this energy value. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>In the third trimester<\/strong>, the European Food Safety Authority (EFSA) recommends increasing energy intake by <strong>500 kcal<\/strong> compared to before pregnancy. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup> <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269325540-1124x750.jpg\" alt=\"Should a pregnant woman eat for two?\" class=\"wp-image-731595\" title=\"Should a pregnant woman eat for two?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269325540-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269325540-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269325540-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269325540-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Does_a_Pregnant_Womans_Diet_Have_to_Be_Perfect\"><\/span>Does a Pregnant Woman&#8217;s Diet Have to Be Perfect?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The idea that you must eat perfectly during pregnancy is common \u2013 after all, a new life is growing inside you. You often find yourself <strong>under pressure<\/strong>, worrying whether your diet meets all the demands for healthy and flawless nutrition. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The good news is that you don&#8217;t have to eat perfectly. The body can cope even with a temporary lack of certain nutrients, using <strong>its own reserves<\/strong> and adapting to the situation. Examples include <strong>nausea<\/strong> or <strong>loss of appetite<\/strong> when the expectant mother&#8217;s diet is far from ideal, yet the pregnancy continues successfully.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Of course, it&#8217;s always ideal to eat as well as possible, but there&#8217;s no need to stress. Quality maternal nutrition gives the baby a great <strong>start in life<\/strong> and also has a significant impact on the <strong>course of pregnancy<\/strong>. Even so, it doesn&#8217;t have to be flawless. It&#8217;s enough if 70-80% consists of healthy and nutritious food, and the rest is more flexible. It&#8217;s important to <strong>monitor vitamin and mineral levels in the blood<\/strong> to address any deficiencies.    <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-964847992-1124x750.jpg\" alt=\"How to eat during pregnancy?\" class=\"wp-image-731612\" title=\"How to eat during pregnancy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-964847992-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-964847992-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-964847992-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-964847992-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_much_Weight_Gain_is_Acceptable_During_Pregnancy\"><\/span>How much Weight Gain is Acceptable During Pregnancy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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 <strong>unavoidable<\/strong>. It&#8217;s not a sign of an unhealthy lifestyle, but a <strong>natural part of pregnancy<\/strong>. Most of the weight gain consists of the growing <strong>baby, amniotic fluid, placenta<\/strong>, etc., while fat makes up only a fraction.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much Weight is Appropriate to Gain Depends on Pre-Pregnancy Weight<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A <strong>woman with a normal weight<\/strong> (BMI 18.5 \u2013 25 kg\/m\u00b2) should gain approximately <strong>11 \u2013 16 kg<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n\n\n\n<li>If a woman is <strong>overweight<\/strong> or <a href=\"https:\/\/gymbeam.com\/blog\/obesity-overweight-and-optimal-body-weight-where-is-the-line-and-why-is-obesity-not-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>obese<\/strong><\/a><strong>,<\/strong> a healthy gain is <strong>lower.<\/strong> Conversely, if she is underweight, it is appropriate to gain more. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What&#8217;s behind the Gained Kilograms? <\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Body part<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Weight gain in kilograms<\/center> <\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Breasts <\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 \u2013 1.4 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Uterus<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.9 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Placenta<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.7 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Amniotic fluid<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.9 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Increased blood volume<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.4 \u2013 1.8 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Increased fluid volume in the body<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.9 \u2013 1.4 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat <\/td><td class=\"has-text-align-center\" data-align=\"center\">2.7 \u2013 3.6 kg <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As the table shows, approximately <strong>7 kg of the pregnancy gain is not fat at all.<\/strong> After adding the baby&#8217;s weight (approx. 3.5 kg), this amounts to about <strong>10 kg<\/strong> that a woman <strong>loses immediately after childbirth.<\/strong> Thus, fat represents only a small portion of the total weight gained.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"77104,5383,67684,60667,64225,46912,34240,61396,65044,29401,87175,29378,67396,5585,65584,6503\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_it_Healthy_to_Lose_Weight_During_Pregnancy\"><\/span>Is it Healthy to Lose Weight During Pregnancy? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rapid weight gain during pregnancy is often a bogeyman that keeps women awake at night. Although we&#8217;ve already said that <strong>fat makes up only part of the gain<\/strong>, 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?    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Intentional weight loss during pregnancy is not a good idea. <\/strong>Especially not on your own. A caloric deficit often goes hand in hand with a <strong>limited intake of vitamins and minerals<\/strong>, 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.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What if a Pregnant Woman is Overweight? <\/h3>\n\n\n\n<p><strong>An exception may be women with a higher degree of overweight or obesity<\/strong>, 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).  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <strong>healthy expectant mother with a normal weight<\/strong> should wait to try to lose weight until <strong>after childbirth.<\/strong> <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1505884159-1-1124x749.jpg\" alt=\"Is losing weight during pregnancy healthy?\" class=\"wp-image-731629\" title=\"Is losing weight during pregnancy healthy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1505884159-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1505884159-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1505884159-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1505884159-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Basic_Principles_of_a_Healthy_Diet_in_Pregnancy\"><\/span>Basic Principles of a Healthy Diet in Pregnancy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A healthy diet in pregnancy is not much different from <a href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\">regular rational nutrition<\/a>. It doesn&#8217;t have to be perfect, but it should meet several main rules. This way, you can support your health and your baby&#8217;s health.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What is the Basis of a Healthy Diet in Pregnancy?<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. Regularity<\/h4>\n\n\n\n<p>Ideally, <strong>3 main meals supplemented by a morning and afternoon snack<\/strong>. A regular diet helps maintain stable blood sugar levels and helps prevent fatigue or digestive problems, for example. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Variety<\/h4>\n\n\n\n<p>You should include foods from <strong>all food groups<\/strong> (unless you have any health restrictions). This will provide your body with enough of all important macronutrients (<a href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\">proteins<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/\" target=\"_blank\" rel=\"noreferrer noopener\">carbohydrates<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\">fats<\/a>) and micronutrients (<a href=\"https:\/\/gymbeam.com\/blog\/the-complete-guide-to-vitamins-what-theyre-for-how-to-know-when-youre-deficient-and-how-much-to-take\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitamins<\/a> and <a href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/\" target=\"_blank\" rel=\"noreferrer noopener\">minerals<\/a>).  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Most Important Vitamins and Minerals for a Pregnant Woman<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/active-folic-acid-vitamin-b9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">folic acid<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin D<\/a> <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/iron\" target=\"_blank\" rel=\"noreferrer noopener\">iron<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/calcium\" target=\"_blank\" rel=\"noreferrer noopener\">calcium<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/iodine-kelp-extract-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">iodine<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" rel=\"noreferrer noopener\">magnesium<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" target=\"_blank\" rel=\"noreferrer noopener\">omega-3 fatty acids<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1124x749.png\" alt=\"Most important vitamins and minerals for pregnant women\" class=\"wp-image-731578\" title=\"Most important vitamins and minerals for pregnant women\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-400x266.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1536x1023.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-2048x1364.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">3. Food Safety and Hygiene <\/h4>\n\n\n\n<p>During pregnancy, it is especially important to avoid certain <strong>risky substances<\/strong> and <strong>microorganisms<\/strong>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mercury<\/strong> can damage the neurological development of the child, so avoid large marine fish (shark, swordfish, pike, etc.). <sup>[4]<\/sup><\/li>\n\n\n\n<li><strong>Vitamin A<\/strong> in excessive doses can be toxic to the fetus. Therefore, for example, <strong>liver<\/strong> or <strong>pat\u00e9s<\/strong> are risky. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup> <\/li>\n\n\n\n<li>Microorganisms such as <strong>salmonella<\/strong> and <strong>listeria<\/strong> can cause serious complications during pregnancy, so it is important to observe proper hygiene and food processing. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">How to Prevent Bacterial Infections from Food? <\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cook food thoroughly<\/li>\n\n\n\n<li>avoid raw foods <\/li>\n\n\n\n<li>wash your hands after handling raw food <\/li>\n\n\n\n<li>store raw meat separately from cooked food <\/li>\n\n\n\n<li>wash vegetables and fruits thoroughly <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,6]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. Sufficient Fluids <\/h4>\n\n\n\n<p>During pregnancy, the total fluid requirement increases. According to EFSA recommendations, a woman should consume at least <strong>2300 ml of fluids daily<\/strong>, which is <strong>300 ml more<\/strong> than for non-pregnant women. This intake includes water from both beverages and food.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Plain water<\/strong> should be the basis, but <strong>unsweetened fruit<\/strong> or some <strong>herbal<\/strong> <a href=\"https:\/\/gymbeam.com\/teas\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>teas<\/strong><\/a> are also excellent supplements<strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Should_You_Remember\"><\/span>What Should You Remember? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nutrition during pregnancy doesn&#8217;t have to be flawless, but it should be well-thought-out. You already know that you <strong>don&#8217;t need to eat for two<\/strong>, but to focus on quality. It&#8217;s important to provide yourself and your baby with essential <strong>nutrients<\/strong> and <strong>avoid risks<\/strong> that lurk in some foods during pregnancy.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Conversely, <strong>don&#8217;t be afraid of gaining weight<\/strong>, because it is a <strong>natural part of pregnancy<\/strong> 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&#8217;t have to be perfect; just try to make the best nutritional decisions within your possibilities.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>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&#8217;t hesitate to help us spread it further by sharing. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nutrition in pregnancy is full of questions and conflicting advice. In this article, we&#8217;ll look at whether you should eat for two, how much is healthy to gain, and whether it&#8217;s safe to lose weight. Give yourself peace of mind and clear information for a healthy pregnancy.   <\/p>\n","protected":false},"author":156,"featured_media":731548,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7619,7631,7349,7409],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-731666","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-health","9":"tag-healthy-lifestyle","10":"tag-nutrition","11":"tag-pregnancy","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nutrition in Pregnancy: What to Eat, when to Lose Weight, and how much is Healthy to Gain? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Find out how much weight is healthy to gain during pregnancy, why you don&#039;t need to eat for two, and which vitamins, minerals, and foods are most important for your baby&#039;s development.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutrition in Pregnancy: What to Eat, when to Lose Weight, and how much is Healthy to Gain? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Find out how much weight is healthy to gain during pregnancy, why you don&#039;t need to eat for two, and which vitamins, minerals, and foods are most important for your baby&#039;s development.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-07-08T06:07:09+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-08T06:07:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.pl\/blog\/wp-content\/uploads\/2025\/07\/Copy-of-Silovy-trening-a-psychicke-zdravie.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Nutrition in Pregnancy: What to Eat, when to Lose Weight, and how much is Healthy to Gain?\",\"datePublished\":\"2025-07-08T06:07:09+00:00\",\"dateModified\":\"2025-07-08T06:07:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/\"},\"wordCount\":1450,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/Copy-of-Silovy-trening-a-psychicke-zdravie.jpg\",\"keywords\":[\"health\",\"healthy lifestyle\",\"nutrition\",\"pregnancy\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/\",\"name\":\"Nutrition in Pregnancy: What to Eat, when to Lose Weight, and how much is Healthy to Gain? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/Copy-of-Silovy-trening-a-psychicke-zdravie.jpg\",\"datePublished\":\"2025-07-08T06:07:09+00:00\",\"dateModified\":\"2025-07-08T06:07:38+00:00\",\"description\":\"Find out how much weight is healthy to gain during pregnancy, why you don't need to eat for two, and which vitamins, minerals, and foods are most important for your baby's development.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/Copy-of-Silovy-trening-a-psychicke-zdravie.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/Copy-of-Silovy-trening-a-psychicke-zdravie.jpg\",\"width\":1200,\"height\":628,\"caption\":\"V\u00fd\u017eiva v tehotenstve: \u010co jes\u0165, kedy chudn\u00fa\u0165 a ko\u013eko je zdrav\u00e9 pribra\u0165?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition in Pregnancy: What to Eat, when to Lose Weight, and how much is Healthy to Gain?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Nutrition in Pregnancy: What to Eat, when to Lose Weight, and how much is Healthy to Gain? - GymBeam Blog","description":"Find out how much weight is healthy to gain during pregnancy, why you don't need to eat for two, and which vitamins, minerals, and foods are most important for your baby's development.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/","og_type":"article","og_title":"Nutrition in Pregnancy: What to Eat, when to Lose Weight, and how much is Healthy to Gain? - GymBeam Blog","og_description":"Find out how much weight is healthy to gain during pregnancy, why you don't need to eat for two, and which vitamins, minerals, and foods are most important for your baby's development.","og_url":"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/","og_site_name":"GymBeam Blog","article_published_time":"2025-07-08T06:07:09+00:00","article_modified_time":"2025-07-08T06:07:38+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.pl\/blog\/wp-content\/uploads\/2025\/07\/Copy-of-Silovy-trening-a-psychicke-zdravie.jpg","type":"image\/jpeg"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Nutrition in Pregnancy: What to Eat, when to Lose Weight, and how much is Healthy to Gain?","datePublished":"2025-07-08T06:07:09+00:00","dateModified":"2025-07-08T06:07:38+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/"},"wordCount":1450,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/Copy-of-Silovy-trening-a-psychicke-zdravie.jpg","keywords":["health","healthy lifestyle","nutrition","pregnancy"],"articleSection":["Diet and healthy lifestyle"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/","url":"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/","name":"Nutrition in Pregnancy: What to Eat, when to Lose Weight, and how much is Healthy to Gain? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/Copy-of-Silovy-trening-a-psychicke-zdravie.jpg","datePublished":"2025-07-08T06:07:09+00:00","dateModified":"2025-07-08T06:07:38+00:00","description":"Find out how much weight is healthy to gain during pregnancy, why you don't need to eat for two, and which vitamins, minerals, and foods are most important for your baby's development.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/Copy-of-Silovy-trening-a-psychicke-zdravie.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/Copy-of-Silovy-trening-a-psychicke-zdravie.jpg","width":1200,"height":628,"caption":"V\u00fd\u017eiva v tehotenstve: \u010co jes\u0165, kedy chudn\u00fa\u0165 a ko\u013eko je zdrav\u00e9 pribra\u0165?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Nutrition in Pregnancy: What to Eat, when to Lose Weight, and how much is Healthy to Gain?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/731666","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=731666"}],"version-history":[{"count":6,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/731666\/revisions"}],"predecessor-version":[{"id":737105,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/731666\/revisions\/737105"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/731548"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=731666"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=731666"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=731666"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=731666"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=731666"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}