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How much more Calories during pregnancy?

lucent_fitness_pregnant_mom_and_daughter

Starting off your with a healthy well balanced diet is the best thing you do for yourself and your baby. This way, you'll only need to make a few adjustments during your pregnancy. Healthy prenatal weight gain ranges are categorized by mom's BMI: when her BMI is lower than 18.5, weight gain range is 28 pounds to 40 pounds, when her BMI is between 18.5 and 24.9 (Normal), weight gain range is predicted between 25 pounds and 35 pounds, when her BMI is between 25.0 and 29.9 (overweight), weight gain is predicted between 15 pounds and 25 pounds, and when her BMI is above 30.0 (Obese), prenatal weight gain range should be between 11 pounds and 20 pounds. Also, it is beneficial for moms-to-be to get a custom to exercising regularly before pregnancy.

healthy nutrition during pregnancy


First trimester

If you find it tough to maintain a balanced diet during your first trimester, you can rest assured that your not alone. Due to queasiness, some women will eat all of the time and gain a lot of weight in the process. other women have trouble getting food down and subsequently lose weight. typically first trimester women gain a pound to 4 pounds in 3 months.

Preventing malnutrition and dehydration are your

most important factors during first trimester.


When you are pregnant, you need to consume around 300 calories more than usual every day. The best way to go about doing this is listening to your body when you are hungry. You should try to eat as many foods as possible from the bottom of the

food pyramid. If you gain weight too slow, try eating small meals and slightly increase the fat in your diet.


Second to Fourth Trimester

During the second and third trimesters, pregnant women gain about 0.8 to 1.0 pound a week (normal BMI index). These periods calorie intake should be increased by 450 calories a day. The fourth trimester, lactating period, calorie intake should be added little more, about 500 calories a day.


Calcium

By the second trimester, you'll need around 1,500 milligrams of calcium each day for your bones and your baby', which is more than a quart of milk. Calcium is something that's missing from many diets. Along with milk, other great sources for calcium include dairy products, dark green leafy vegetables, sardines, clams, oysters, soybeans, calcium fortified juices, and calcium supplements if needed.


Fiber

Fiber can help to prevent constipation, which is a common pregnancy problem. You can find fiber in whole grains, fruits, and even vegetables. Fiber supplements such as Metamucil and Citrucel are safe to take during pregnancy.


Protein

Unless you happen to be a strict vegetarian, your protein intake is not normally a problem for women who eat a healthy diet. During the second half of pregnancy, protein intake is increased by 50%.


Iron

A lot of women will start their pregnancy off with a bit of iron deficiency. Good sources of iron include dark leafy green vegetables and meats. Iron supplements should be voided, as they can cause internal symptoms such as cramping, constipation, or diarrhea because of its low absorption tendency. During pregnancy iron intake is recommended about 27mg, however, there is the upper limit of intake a day as 45mg.


Vitamins

Seeing as how you get a majority of the vitamins you need in your diet, you may want to discuss prenatal vitamins with your doctor. Folate (Folic Acid) is one of the most important vitamin and recommended to take 600mcg daily from fortified foods or supplements. if you are getting enough of Folate, you may be able to avoid vitamins all together - just ask your doctor to make sure.