How to Eat So Your Baby Will Gain Proper Weight

Research shows that nutrition during pregnancy impacts fetal well being and development. On average a woman should add about 300 calories to her daily diet during pregnancy to provide the necessary nutrients for a healthy fetus. If you do not supply your growing fetus with adequate calories and nutrients, you increase the risks of low birth weight and premature delivery. Eat a nutritious diet so your baby will gain proper weight before birth.

Things You'll Need

• Prenatal vitamin

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Instructions

• 1

  Eat three meals and three snacks spaced at regular intervals throughout the day. Try to eat every two to three hours during waking hours to stay satisfied and full of energy.

• 2

  Increase protein to at least 60 g -- some experts recommend over 70 g -- each day, spread out over meals and snacks. Include six meat servings and three dairy servings to attain the required protein each day. Protein helps with enhanced blood and cell production.

• 3

  Increase calcium to four servings each day -- 1,000 mg. Three of these four should be dairy servings and a fourth serving can be either a dark green vegetable, canned salmon or a fruit juice fortified with calcium. Calcium helps your baby develop strong bones.

• 4

  Consume 175 g of carbohydrates each day and 28 g of total fiber. This accounts for about between six and nine legume or whole grain servings, three vitamin C fruit servings and one to two other fruit and vegetable servings. Carbohydrates provide energy.

• 5

  Eat between three and four dark green vegetables each day to provide the magnesium, riboflavin and vitamin B6 that your growing baby needs for development.

• 6

  Include about four servings of healthy fats each day to help your baby's brain and eye development -- between 25 and 35 percent of your total caloric intake. Use olive oil in cooking, eat avocados and nuts and add dairy fat to your diet like milk, cheese, yogurt and ice cream.

• 7

  Take a prenatal vitamin containing folic acid each day to ensure that you get all the vitamins and minerals you and your fetus needs each day. Think of a prenatal vitamin as a safety net to ensure you don't have diet shortcomings. It should not be a substitute for healthy eating.