Pregnancy is a crucial phase in a woman’s life, requiring increased nutritional intake to support both maternal health and fetal development. While pregnancy is a natural physiological process, it places significant demands on the body. Proper nutrition is essential for ensuring the birth of a healthy baby and maintaining the mother’s well-being. Women with inadequate nutrition at conception are at higher risk of complications. Many health issues during pregnancy arise from multiple factors, but with better awareness of risks and preventive measures, they can be minimized. A healthy pregnancy should result in a well-nourished baby of normal birth weight and a healthy mother. Adequate nutrition during pregnancy plays a vital role in shaping the baby’s long-term health.
Recommended weight gain during pregnancy
According to Avni Kaul , a leading dietician, nutritionist, founder of Nutri Activiana, “There’s no one-size-fits-all approach to pregnancy weight gain. However, the amount of weight gain that is considered normal varies based on individual factors such as pre-pregnancy weight, health, and whether you’re carrying multiples or triplets. On average, women carrying a single baby should gain about 11-12 kilos throughout their pregnancy (approx. 1.5-1.7 kg per month). However, this is just a general guideline.”
If a woman is underweight before pregnancy, she may be advised to gain more weight (12-18 kgs), while women who are overweight or obese may need to gain less (8-11 kgs, or 5-8 kgs for obese women).
Weight gain during pregnancy depends on the mother’s Body Mass Index (BMI) at conception:
Normal BMI (18.5-23 kg/m²): Recommended weight gain is 10-12 kg.
Underweight (BMI <18.5 kg/m²): Should increase dietary intake and monitor weight gain closely.
Overweight (BMI 23-27.5 kg/m²) and Obese (BMI >27.5 kg/m²): Should limit weight gain to 5-9 kg.
Should you eat for two?
The idea of “eating for two,” it’s a common myth. While you do need extra calories during pregnancy, the amount is typically not as much as people think and they simply jump on the wagon. In the first trimester, most women do not need extra calories. During the second trimester, an additional 250-300 calories per day is recommended. In the third trimester, around 400-450 extra calories per day may be needed.
According to Dr. Mickey Mehta – Global Holistic Health Guru and Spiritual Life coach, “A pregnant woman does not need to “eat for two” but does require additional nutrients. Protein needs increase by 8g in the second trimester and 18g in the third trimester. Micronutrient requirements also rise, making it essential to obtain extra calories and protein from nutrient-dense foods rather than calorie-rich but nutrient-poor options. Maintaining a balanced diet is crucial during pregnancy.”
These additional calories should come from wholesome foods like varieties of fruits, green and leafy vegetables, plant-based protein sources, whole grains, nuts, seeds, and cow milk dairy products like curd, milk, and ghee, rather than high-calorie, low-nutrient foods.
Meeting increased nutritional demands
To ensure both the mother’s and baby’s nutritional needs are met, a varied and balanced diet is essential. Considerations include:
Carbohydrates: Grains such as cereals and millets should provide around 45% of daily energy.
Proteins: Pulses help meet protein requirements and provide fiber and micronutrients. Non-vegetarians can replace a portion of pulses with fish, eggs, or meat in appropriate calorie proportions.
Healthy Fats: Nuts, seeds, and seafood supply essential fatty acids and important micronutrients.
Minerals and Vitamins: A mix of beans, green leafy vegetables, seasonal fruits, and animal-based foods ensures adequate vitamin and mineral intake. Iron-rich foods such as beans, dry fruits, and meat should be combined with vitamin C sources (e.g., guava, oranges) to improve iron absorption. Milk is an excellent source of calcium but contains little iron. Exposure to sunlight helps meet vitamin D requirements.
It’s important to focus on the quality of food, not just quantity, as this will help to shape your baby’s developing health, and eating nutrient-dense foods helps ensure that both the mother and the baby get the necessary vitamins and minerals and are hydrated well for healthy and robust development.
Poor impact of gaining weight during pregnancy
Overeating or gaining excessive weight can lead to complications such as gestational diabetes or high blood pressure disorders of pregnancy, including preeclampsia—the need for a C-section and premature birth. Therefore, while some extra food is necessary, it’s about nourishing the body, mind, and soul rather than consuming large amounts of food.
Although a well-planned diet can fulfill most nutritional needs, pregnant women are advised to take daily iron and folic acid (IFA) supplements and use iodized salt to prevent deficiencies. Lifestyle choices help to manage pregnancy weight gain and support the baby’s health. One of the key aspects is making smart meal choices during pregnancy, which can make it easier to shed the extra kilos after you deliver your baby. Always consult your gynecologist, as they will provide personalized guidance on nutrition and physical activity and strategies to manage your weight throughout pregnancy.