1. Focus on Nutrients
A nutrient-dense diet will have all the micro- and macro-nutrients that you and your baby need, including protein, carbs (yep, they are essential!), fat, vitamins, and minerals.
An easy way to make sure you’re getting nutrient-dense food is to focus on fresh foods and stay away (as best you can) from processed foods. When foods are processed, they are often stripped of their nutrients. Even though food producers will add back some of the nutrients later, they aren’t as potent or healthy because they aren’t a natural component of the food.
As much as your budget can allow, choose foods that are fresh like:
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Vegetables
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Fruits
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Whole grains
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Nuts
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Seeds
The wonderful thing about nuts and seeds is that they are higher in healthy fats, so you’ll get the help you need to gain weight during your pregnancy but won’t get the unhealthy fats common in packaged or fast foods. Instead, you’ll get omega-3 fatty omega-3 fatty acids , which are vital for fetal brain and retina development. Healthy fats come from foods like nuts, seeds, and fish (stick to low-mercury fish, though).
2. Drink Your Calories
If you’re trying to gain weight during pregnancy and are having some difficulty, try drinking your calories. Create delicious smoothies that are higher in fat and calories. You can use them as meal replacements or drink them in addition to your normal meals.
Another way to drink your calories is to drink milk (dairy or plant-based milk) that is higher in fat/calories and add fruit juice to your diet.
3. Start Calorie Counting
To gain a healthy amount of weight at a healthful rate, eat normally for one week and count your calories. Once you get an average daily calorie count, add 200-300 calories per day. That is how much you’ll need to add to start gaining weight.
It doesn’t take much to add in the extra calories. Here are some 200-300 calorie snack ideas that can help.
- 1 sprouted whole grain bagel with 1 tablespoon nut butter
- ½ cup hummus and 20 baby carrots
- 1 apple and 2 tablespoons peanut butter
- 2 full-fat mozzarella sticks and ¼ cup almonds
- 12 ounces Greek yogurt and 2 tablespoons honey
4. Avoid Skipping Meals
Eat consistently throughout the day. If you can’t do three big meals each day, try five to six smaller meals, or vice versa. Skipping meals can stall your weight gain or even cause you to lose weight. Additionally, it can lead to low blood sugar levels, leaving you feeling dizzy, nauseated, and irritable. Eating at regular intervals keeps blood sugar in balance, while also helping you gain weight during pregnancy.
5. Talk to a Dietitian
If you’re having trouble sticking to a healthy diet or feel confused about which foods you should choose or are overwhelmed because this is a newer way of eating for you, try talking to a dietitian. A registered dietitian can provide healthy eating tips for pregnant women that are suited to your unique needs. The dietitian will take into consideration your current weight, your pregnancy, your weight gain goals, and any medical issues you have. Then, they’ll create a plan that will help you reach your goals in a healthful way.