When it comes to nutrition during pregnancy, there are many recommendations and myths circulating. However, one of the most important recommendations is that pregnant women should add about 300 additional calories per day to their regular diet. This corresponds to approximately one additional meal per day.
But why is this additional calorie intake important? First of all, part of it is used to replenish the body's energy reserves, which are used up during pregnancy. Another part is used to support the fetus and placenta, which are growing rapidly. Finally, part of it is used to prepare milk production for breastfeeding.
However, it is important to note that the type of additional calories is just as important as the amount. Pregnant women should focus on nutrient-dense foods such as fresh fruits and vegetables, whole grains, lean proteins, and dairy products. Processed foods and junk foods should be avoided as they often do not provide the nutrients the body needs during pregnancy.
It is also important to note that every pregnancy and every woman is different and individual recommendations should be received from a doctor or nutritionist. Some women may need more or fewer calories than the recommended amount, depending on their weight, activity level and other factors.
What exactly are 300 calories and how can I estimate that?
300 extra calories per day can manifest itself in many ways. Here are some examples of how you can find 300 calories in different foods:
- A large apple contains approximately 95 calories
- One cup of oatmeal with milk contains approximately 150 calories
- One cup of whole milk contains approximately 150 calories
- A handful of nuts (e.g. almonds or cashews) contains approximately 200 calories
- One piece of cheese (e.g. cheddar) contains approximately 113 calories
- A piece of bread (e.g. whole wheat bread) contains approximately 70 calories
- One cup of yogurt contains approximately 150 calories
- One chicken breast fillet contains approximately 165 calories
- One egg contains approximately 78 calories
Be aware that the examples above are just a few ways to fit 300 calories into your diet. It's important to eat a balanced diet with lots of fruits and vegetables, whole grains, lean proteins and dairy products. It is also important to get individual recommendations from a doctor or nutritionist.
In our e-book "Nutrition during pregnancy", you will learn the basics of nutrition, which nutrients are particularly important during this time and what foods you should avoid! Click here!
