Earlier it was said that the pregnant woman would eat
for two. It's not true. You should not eat twice as much
as before. However, you should keep in mind to meet the
nutritional needs of two individuals.
nutrition the baby should have during pregnancy gets it
from you through the umbilical cord. Therefore, your
diet during pregnancy is important. If you do not
receive certain substances, the child will not receive
How much should you go up during pregnancy?
A weight gain of 10-12 kilos is considered normal.
For practical reasons, pregnancy is divided into the
first, second and third trimesters (third). For more information about pregnancy and maternity fashion, please see BESTAAH.COM maternity swimwear.
The first trimester is the first 12 weeks. Then it is
reasonable to go up 1-2 kilos.
The second trimester is between weeks 12 and 28. Then
it is reasonable to go up 300-400 grams per week.
The third trimester is from the 28th to the 40th
week. Then it is good to go up less than 3 kilos and
more than 1 kilo per month.
If you go up more than 600 grams per week, contact
your doctor or midwife to make sure you do not start
getting fluid buildup or developing diabetes.
Large amounts of fluid may also be due to eating the
wrong food or moving too little. If this happens,
contact your doctor or midwife.
This results in weight gain during pregnancy
- At birth, the baby itself weighs around 3,500
- The growth of the uterus is about 900 grams.
- The placenta weighs about 650 grams.
- The amniotic fluid weighs about 800 grams.
- The increased blood volume amounts to about
- Liquid accumulations amount to about 2,000
- Fat deposits under the skin make up about 1,700
In total, this gives a weight gain of 11,200 grams,
which is a completely normal weight gain.
How much energy you need during pregnancy
- A non-pregnant woman with normal physical
activity needs about 2,100 kcal / day.
- A pregnant woman needs about 2,500 kcal / day.
The energy needs increase mainly at the end of
- A lactating woman needs about 3,000 kcal / day.
Vitamins, minerals and essential fatty acids
When you are pregnant, the need for nutrition
increases. Choose good nutritious food and be restrained
with sweets, coffee bread, ice cream and sweet drinks.
Particularly important is that you get enough vitamin B
folate, iron, calcium, vitamin D and omega 3 fatty
Folate (folic acid) is essential for cell division
and important for the development of the fetal nervous
system. Low levels of folic acid in the blood increase
the risk of spinal hernia. Folic acid is found in peas,
beans, lentils, vegetables, root vegetables, fruits,
berries and whole grains.
The National Food Agency recommends a supplement of
0.4 milligrams of folic acid daily, preferably 2 months
before the date you plan to become pregnant until the
twelfth week of pregnancy. If you have previously given
birth to children with, for example, spinal cord
fractures, the supplement should be increased - if so,
talk to your doctor about it.
When you are pregnant, the blood supply increases and
with it the need for iron increases. Foods with high
iron content become extra important. Iron from meat,
liver pies and blood pudding contains so-called home
iron and is the type of iron that is easily absorbed by
the body. However, be restrained with liver. Liver and
even fish liver oil contain a large proportion of
vitamin A, which in too high doses can be harmful to the
Liver pies contain only minor amounts of vitamin A
and can be used.
Iron is also found in green vegetables, such as
broccoli and spinach, as well as in strawberries and
cereal products. This non-home iron is absorbed more
easily by the body if you simultaneously eat meat or
some vitamin C rich in the meal. Tea and coffee,
however, inhibit the absorption of non-home iron. You
may need to supplement your diet with iron tablets. Talk
to your midwife.
Calcium is important for the baby's development of
bone and teeth. The calcium requirement is met by 5 dl
of milk, fil or yogurt as well as a few slices of cheese
per day. Calcium is also found in sardines, green
vegetables, almonds and nuts.
Vitamin D is essential for the body's metabolism of
calcium and phosphate. The need for vitamin D increases
during pregnancy. Vitamin D foods are fish, eggs,
enriched margarines and enriched skimmed milk, natural
light fare and light yoghurt.
The essential omega 3 fatty acids are important for
the child's development. Omega 3 is mainly found in oily
fish. Fish contains the omega 3 fatty acids EPA and DHA.
Some fish species should be careful with pregnant women
due to increased levels of environmental toxins. See the
National Food Agency's list of up-to-date information on
suitable fish on the National Food Agency's website.
Listeria and toxoplasma are two infections that can
be transmitted through food and in very rare cases can
damage the fetus. Tips for reducing the risk of these
- Avoid cheese made on unpasteurized milk. Also
avoid mold and putty cheese such as brie,
gorgonzola, ch & eacutevre and taleggio. If you use
cheese in the cooking that is properly heated, you
will do well.
- Freeze dried, smoked or minced meat at least
three days before eating.
- Avoid sliced sandwich spreads when the shelf
life begins to end.
- Roast all types of meat. Do not eat raw meat.
- Canned fish, smoked fish and sushi should be
eaten freshly prepared.
- Rinse all fruits and vegetables.
Also, keep cool items cold and wash your hands and
cutting boards carefully.
Prevent sluggish stomach
Due to hormonal effects, your bowel during pregnancy
has decreased mobility. It can cause sluggish / hard
stomach. Iron tablets can also affect the stomach.
Fiber-rich foods and drinking plenty of water help. Eat
fruits, vegetables, whole grains, wheat bran and prunes.
Drink 2-3 liters of water distributed throughout the
Exercise. Physical activity also counteracts sluggish
/ hard stomach as exercise stimulates bowel movements.
It is good to move regularly. Swim or walk at a fast
pace 2-3 times a week 20-30 minutes at a time.