To increase your baby’s weight gain during pregnancy, you should increase your consumption of foods rich in protein, such as meat, chicken and eggs, and foods rich in good fats, such as nuts, olive oil and flaxseed.
Low fetal weight can have several causes, such as problems with the placenta or anemia, and can lead to complications during pregnancy and childbirth, such as premature birth and a greater risk of infections after birth.
Proteins: 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 consumed at every meal of the day and not just at lunch and dinner, as it is easy to enhance breakfast and snacks with yogurt, eggs and cheese.
Proteins are nutrients necessary for the formation of the body’s organs and tissues, in addition to being responsible for transporting oxygen and nutrients in the mother and baby’s blood. 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, cashew nuts, Brazil nuts, peanuts, walnuts, salmon, tuna, sardines, chia seeds and flaxseeds. These foods are rich in omega-3s and fats that promote 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 consuming trans fats and hydrogenated vegetable fat, which harm the baby’s growth. These fats are found in processed foods such as cookies, margarine, ready-made seasonings, snacks, cake batters 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 mainly in fruits, vegetables and whole grains, such as brown rice, whole grain bread, beans and lentils. It is also important to highlight that sometimes the obstetrician or nutritionist may prescribe vitamin supplements during pregnancy, to complement the supply of nutrients in the diet. Find out which vitamins are recommended for pregnant women.
Menu for baby to gain weight
The following table gives an example of a 3-day menu to promote the baby’s weight gain during pregnancy:
To have better control over the growth of the fetus, it is important to have prenatal care from the beginning of pregnancy, have blood tests and ultrasounds regularly and be monitored by an obstetrician.
