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What to Eat When you're Expecting




Eating for two? Here are some tips for maintaining a healthy diet for you and the baby:


Calories:


First trimester - About 1,800 calories per day

Second trimester - About 2,200 calories per day

Third trimester - About 2,400 calories per day

*Calories based on the average weight and BMI for surrogates.


Weight gain:


Worried about the weight you're gaining? Don't put too much thought into it, here are some of the reasons you're gaining pounds:

7.5 pounds: Average baby's weight

7 pounds: extra stored protein, fat, and other nutrients

4 pounds: extra blood

2 pounds: breast enlargement

2 pounds: enlargement of your uterus

2 pounds: amniotic fluid surrounding your baby

1.5 pounds: the placenta


Food to Eat:


Legumes

  • Rich in folate, fiber, and many other nutrients.

  • Folate may reduce the risk of birth defects and diseases.

Sweet potatoes

  • Rich in Vitamin A

  • Vitamin A is important for the growth of the baby

Dairy Products

  • Rich in protein, probiotics, and calcium

  • Probiotics may help reduce the risk of complications

Lean meat

  • Rich in protein.

Beef and pork

  • Rich in iron, choline and B vitamins

Salmon

  • Rich in omega-3 fatty acids EPA, DHA, and Vitamin D

  • Omega-3 fatty acids are important for brain and eye development of the baby

Whole eggs

  • Rich in choline

  • Choline is important for brain health and development of the baby

Broccoli and leafy greens

  • Contain most of the nutrients that pregnant women need

Berries

  • Rich in carbs, vitamin C, fiber, vitamins, antioxidants, and plant compounds

Whole grains

  • Rich in fiber, vitamins, plant compounds, B vitamins, fiber, and magnesium

Avocados

  • Rich in monounsaturated fatty acids, fiber, folate, and potassium.

  • May help relieve leg cramps in pregnant women


#PregnancyTips #PregnancyNutrition #BabyWeight #PrimeSurroMama

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