Diet during pregnancy to increase fetal weight

The average woman needs an intake of 2,200 calories per day. However, pregnant women need an additional 300 calories per day after pregnancy, so that during pregnancy their calorie needs are 2,500 per day. If you are pregnant with twins, the need for more increases to 3,500 calories per day.

Additional calories per day is important for maintaining the health of the mother and fetus, as well as increasing fetal weight. Increase your daily calorie count by eating more healthy and nutritious foods.

What are the intake during pregnancy to increase fetal weight?

1. Protein

You are advised to consume 90-100 grams of protein per day during pregnancy. Protein is important for the whole process of baby development, especially brain development.

Healthy protein sources that you can consume include almonds, chicken, lean beef, fish, and dairy foods (including cheese, milk, and yogurt).

You can also add weak cheese or peanut butter to any meal or snack menu. It can also increase fetal growth as well as increase fetal weight.

2. Carbohydrates

Good sources of carbohydrates for you to consume are whole grains, fruits, vegetables, legumes, and low-fat dairy products.

3. Unsaturated fats

Fat intake in the diet of pregnant women is important to maximize nutrient absorption. Fat intake during pregnancy is used by the fetus to get the vitamins and minerals needed for growth and development.

However, that doesn't mean you can freely eat whatever you want. Adding unsaturated fat intake to your diet can help the growth of the fetus and ensure a healthy placenta.

Avocados, nuts, seeds, olive oil and fatty fish like salmon, are great choices to increase your intake of unsaturated fats.

American Congress of Obstetricians and Gynecologists (ACOG) recommends two to three servings of unsaturated fat per day. This can help increase the fetal weight during pregnancy.

4. Sugar

Fresh fruit can be a healthy snack during pregnancy, as well as provide you and your baby with a healthy intake of sugar. In addition, dark chocolate can also be your healthy snack.

Limit consumption of sweeteners such as candy or other sweets to around 100 calories per day. The calories from this type of sugar will only add a little weight to the fetus.

5. Calcium

Calcium is needed by the body to build strong bones and teeth. Calcium also allows blood to clot normally, nerves to function properly, and the heart to beat normally.

ACOG recommends 1,000 milligrams (mg) per day for pregnant and breastfeeding women. You can get adequate calcium intake by eating or drinking four servings of dairy products every day. Dairy products are the best sources of calcium.

In addition, other sources of calcium are green vegetables (such as mustard greens, turnip greens), bok choy, kale, watercress, broccoli, cauliflower, corn, orange juice, almonds, and fortified sesame seeds.

6. Iron

Apart from before becoming pregnant, you also need twice as much iron in the second and third trimesters. You need a little iron during the first trimester of pregnancy, and iron supplements in the first trimester can actually make it worse morning sickness.

Iron is an essential part of red blood cells. This iron helps the growth of the placenta and fetus. Iron will help you build resistance to stress and illness, and can keep you from fatigue, weakness, irritability, and depression.

ACOG recommends pregnant women consume 27 mg of iron daily between meals and vitamins. Good sources include whole grain products, lean beef, dried fruit and nuts, and leafy greens.

7. Folic acid

Folic acid is a type of vitamin B. Taking folic acid before and during early pregnancy can reduce the chances of having a baby with neural tube defects or other birth defects.

Women of childbearing age should get 0.4 mg to 0.8 mg of folic acid from foods, supplements, or food mixtures plus supplements. This amount is found in most once-daily multivitamins.
Women who are pregnant with twins or more should take 1 mg of folic acid daily.
Women who have a family history of neural tube defects, who have babies with neural tube defects, or who are taking medications for seizures should take extra folic acid. The recommended daily dose of folic acid is 4 mg. Don't try to reach this amount of folic acid by taking more multivitamins, because you can get too many of the other substances that are in the multivitamins.