How much should I eat during my pregnancy? - The best tips and support!

When it comes to nutrition during pregnancy, there are many recommendations and myths floating around. However, one of the most important recommendations is that pregnant women should add about 300 extra calories per day to their regular diet. This equates to approximately one additional meal per day.

But why is this extra 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 lactation.

However, it's important to note that the type of extra calories is just as important as the amount. Pregnant women should focus on nutrient-dense foods like fresh fruits and vegetables, whole grains, lean protein, and dairy. 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 should receive individual recommendations 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.

Overall, nutrition during pregnancy is crucial, both for the health of the mother and the unborn child. By focusing on nutrient-dense foods and getting personalized recommendations from a doctor or nutritionist, one can ensure the body is getting the nutrients it needs during this important time.

What exactly are 300 calories and how can I estimate that?

300 extra calories a day can manifest itself in many ways. Here are some examples of how to find 300 calories in different foods:

  • A large apple contains about 95 calories
  • A cup of oatmeal with milk contains about 150 calories
  • A cup of whole milk contains about 150 calories
  • A handful of nuts (such as almonds or cashews) contain about 200 calories
  • A piece of cheese (like cheddar) contains about 113 calories
  • A piece of bread (e.g. wholemeal bread) contains about 70 calories
  • A cup of yogurt contains about 150 calories
  • A chicken breast fillet contains approximately 165 calories
  • An egg contains about 78 calories

Be aware that the above examples are just a few ways you can fit 300 calories into your diet. It's important to eat a balanced diet rich in fruits and vegetables, whole grains, lean protein, and dairy. It's 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 which foods you should avoid! Click here!

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