Table of contents:
- Protein: meat, eggs and milk
- Good fats: olive oil, seeds and nuts
- Vitamin and minerals: fruits, vegetables and whole grains
- Menu for baby to gain weight
To increase the baby's weight gain during pregnancy, you should increase the consumption of protein-rich foods, such as meat, chicken and eggs, and foods rich in good fats, such as nuts, olive oil and seeds of linseed.
Fetal low birth weight can be caused by a variety of causes, such as placental problems or anemia, and can lead to complications during pregnancy and childbirth, such as premature delivery and increased risk of infections after birth.
Protein: meat, eggs and milk
Foods rich in protein are mainly those of animal origin, such as meat, chicken, fish, eggs, cheese, milk and natural yogurt. They should be eaten at every meal of the day, not just lunch and dinner, as it's easy to spice up breakfast and snacks with yogurt, eggs and cheese.
Proteins are nutrients necessary for the formation of organs and tissues in the body, in addition to being responsible for transporting oxygen and nutrients in the blood of the mother and baby. See the complete list of foods rich in protein.
Good fats: olive oil, seeds and nuts
Fats are present in foods such as extra virgin olive oil, cashews, Brazil nuts, peanuts, walnuts, salmon, tuna, sardines, chia seeds and flaxseeds. These foods are rich in omega-3s and fats that favor body growth and the development of the baby's nervous system and brain.
In addition to consuming these foods, it is also important to avoid the consumption of trans fats and hydrogenated vegetable fat, which harm the baby's growth. These fats are found in industrialized foods such as cookies, margarine, ready-to-eat seasonings, snacks, dough for cakes and frozen ready-to-eat foods.
Vitamin and minerals: fruits, vegetables and whole grains
Vitamins and minerals are essential nutrients for the proper functioning of metabolism and fetal development, being important for functions such as oxygen transport, energy production and transmission of nerve impulses.
These nutrients are found primarily in fruits, vegetables, and whole grains such as brown rice, whole-grain bread, beans, and lentils. It is also important to note that sometimes the obstetrician or nutritionist may prescribe vitamin supplements during pregnancy, to complement the nutrient supply of the diet. Find out which vitamins are recommended for pregnant women.
Menu for baby to gain weight
The following table shows an example of a 3-day menu to favor the baby's weight gain during pregnancy:
|Meal||Day 1||Day 2||Day 3|
|Breakfast||wholemeal bread sandwich with egg and cheese + 1 slice of papaya||natural yogurt with oatmeal + 1 slice of cheese||coffee with milk + 2 scrambled eggs + 1 slice of wholemeal bread|
|Morning Snack||1 plain yogurt + 10 cashews||1 glass of green juice with cabbage, apple and lemon||1 mashed banana with 1 tablespoon peanut butter|
|Lunch/Dinner||chicken and vegetable risotto with brown rice + 1 orange||oven baked fish with baked potato + salad sautéed in olive oil||wholemeal pasta with ground beef and tomato sauce + green salad|
|Afternoon Snack||coffee with milk + 1 tapioca with cheese||2 scrambled eggs + 1 banana fried in olive oil||fruit salad with oatmeal + 10 cashews|
To have better control of the growth of the fetus, it is important to have prenatal care from the beginning of pregnancy, to have blood tests and ultrasound regularly and to have the follow-up of the obstetrician.