Pregnancy

Pregnancy and Nutrition

A proper and balanced diet during pregnancy has been shown to be of great importance for both the expectant mother and the fetus, as well as for its later life. Weight gain during pregnancy should be carefully managed according to the BMI (Body Mass Index) of the woman before pregnancy, as indicated below. It is also very important for the pregnant woman to know that intentional weight loss during pregnancy is prohibited.

Recommended Total Weight Gain During Pregnancy:

Underweight individuals (BMI < 19.8 kg/m²)12.5 – 18kg
Weight gain rate:
1st trimester: 2.25 kg
2nd & 3rd trimester: 0.5 kg/week
Normal weight (BMI 19.8 – 26.0 kg/m²)11.5 – 16kg
Weight gain rate:
1st trimester: 1.8 kg
2nd & 3rd trimester: 0.4 kg/week

Overweight individuals (BMI 26.0 – 29.0 kg/m²)7.0 kg – 11.5kg
Weight gain rate:
1st trimester: 0.9 kg
2nd & 3rd trimester: 0.3 kg/week
Obese individuals (BMI >29kg/m²)7.0kg
Twin pregnancy (regardless of BMI)16.0 – 20.0kg
Triplet pregnancy (regardless of BMI)23kg

It’s Not Time for Weight Loss Diets

Weight gain is physiological and significant during pregnancy. It is not the appropriate time to lose weight!

There are extremely rare cases where medical reasons may necessitate weight loss by a pregnant woman, but in most cases, both Greek and international dietary recommendations do not advise weight loss during pregnancy. Studies have shown that there may be a correlation between maternal weight loss and the proper neurological development of the fetus.

Why Maintain a Normal Rate of Weight Gain?

It is important to emphasize that most weight gain is expected to occur during the third trimester of pregnancy. Specifically, up to the 5th month, a gain of 4-5 kilograms is justified, while after the 5th month, bodily changes occur more rapidly.

Maintaining a normal rate of weight gain can help you with:

Better weight management after pregnancy
The likelihood of successful childbirth
Successful breastfeeding initiation
The size of the baby during fetal development
Reducing the likelihood of preterm birth
Reducing the likelihood of the newborn developing asthma, obesity, or Attention Deficit Hyperactivity Disorder (ADHD) in the future

What Can a Pregnant Woman Eat?

Variety of foods in small and regular meals so that the fetus receives all the nutrients it needs for proper development.

Bread, cereals, rusks, pasta, rice, bulgur, potatoes, breakfast cereals:

These foods should form the basis of your diet. Prefer whole grain products. They provide energy, essential vitamins, minerals, and dietary fiber that combat constipation. Choose iron and folic acid-enriched breakfast cereals.

Fruits and vegetables

Fruits and vegetables are rich in beta-carotene (a form of vitamin A), B vitamins, vitamin C, and dietary fiber. Always eat salad or vegetables with your meal. Eat fruits as tasty snacks between meals. Overall, aim to consume at least 5 servings of fruits and vegetables per day, e.g., 2-3 servings of vegetables and 2-3 servings of fruits per day.

Meat, poultry, fish, legumes, eggs, nuts

These foods provide proteins for energy and growth, and essential minerals such as iron.
Choose lean meats and poultry and remove visible fat before cooking. Legumes are rich in dietary fiber. However, avoid any legumes that cause bloating and indigestion. Drink a small glass of orange juice with your legumes or add plenty of lemon to enhance iron absorption.

Choose unsalted nuts and consume them in small quantities. If you have a family history of peanut allergy or allergic asthma or eczema, then avoid peanuts. This way, you reduce the chances of allergy in the child.

Milk and dairy products

Dairy products are a rich source of calcium and vitamin D. Adequate calcium intake is necessary for both the fetus and the mother. Prefer dairy products with reduced fat content such as semi-skimmed or skimmed milk, yogurt, and cheese with reduced fat. Take at least 3 servings of dairy products per day. One serving is equivalent to one of the following: 1 cup of milk (250ml), 200g of yogurt, or 1 slice of cheese (30-50g).

Fats, oils, sugar (foods high in fat and sugar)

Foods high in fat content should be limited to avoid gaining excess weight. Avoid fried and fatty foods, oily dishes, cream, animal fat, mayonnaise, etc. Cook on the grill, in the oven, boiled, or steamed. Use olive oil, lemon, tomato juice, herbs, and spices of your choice in cooking.

Limit processed snacks such as croissants, cookies, sweets, chocolates, chips, soft drinks. If you feel hungry between meals, prefer to eat fruits-fruit salad, low-fat yogurt, rusks, breakfast cereals with semi-skimmed milk, sandwiches, rice pudding, jelly with pieces of fresh fruit, makhalepi, etc.

Foods rich in folic acid

Folic acid is a vitamin essential for the neurological development of the fetus. In addition to folic acid supplements recommended by your doctor, we also recommend consuming folic acid through the following foods:

Green leafy vegetables (spinach, dark green lettuce, etc.), breakfast cereals enriched with folic acid, oranges, almonds, walnuts, sesame seeds, legumes, etc.

What pregnant women should avoid

Some microbes such as Listeria and Salmonella can be dangerous for your unborn baby, so be careful of the following:

Avoid cheeses like brie, camembert, roquefort, blue vein cheese, and any dairy products made from unpasteurized milk.
Avoid foods such as raw seafood (mussels, oysters, etc.), poultry and meats that have not been thoroughly cooked, raw eggs, and foods containing raw or semi-cooked eggs such as soufflés, mousses, homemade mayonnaise, etc.
Wash fruits, vegetables, and other raw foods thoroughly before consumption.
Check the expiration date of foods.
Make sure reheated foods are cooked and heated well.
Check your refrigerators to ensure they are at the right temperature, i.e., below 5 degrees Celsius, and your freezer at minus 18 degrees Celsius.
Limit caffeine intake to a minimum. Foods and drinks containing caffeine include coffee, black tea, cola-type soft drinks, energy drinks, and chocolate.

Avoid excessive consumption of liver. Liver is high in retinol, another form of vitamin A, which in large doses can be harmful to the fetus.
Consumption of alcoholic beverages can cause harm to the fetus. Therefore, it is recommended to completely avoid alcoholic beverages during pregnancy and breastfeeding. However, the consumption of 1 unit of alcohol, 1 to 2 times a week, in the later stages of pregnancy is considered safe if the health condition of the pregnant woman allows it. Seek advice from your obstetrician. 1 unit of alcohol is equivalent to 1 small glass of wine (125ml) or 1 small glass of beer (280ml) or 1 shot (25ml) of strong liquor such as vodka, whiskey, etc.