The Perfect Pregnancy Diet


Pregnancy is a phenomenal yet normal physiological process that comes with some unique nutritional requirements. What you eat throughout your pregnancy really does matter, as you are eating not only to provide optimal nutrition for your baby-to-be, but also to support your increased metabolism, and organ growth. Not only are you what you eat, but so is your baby. And what better reason than that for eating incredibly well!

Watching Your Weight

Growing a healthy baby requires about 300 extra calories per day assuming normal activity and more for women who exercise. In those extra calories, the pregnant woman needs up to 50 percent more of most vitamins and minerals and an additional 10 grams of protein a day for fetal and placental growth, expanded maternal extra cellular fluid, breasts, and uterus.

This additional caloric intake should be sufficient to attain a weight gain of approximately 22 to 28 pounds in women of normal weight. If you’re underweight before you become pregnant, a 30 to 35 pound weight gain is appropriate.

Weight gain is usually minimal during the first trimester; most women gain two to four pounds. Weight gain increases at a rate of .75 to .88 pounds per week during the second and third trimesters. The mother’s rate of weight gain is the most reliable sign that she is eating the right amount of food to support the growing baby.

Wonder where all that weight is going?

Baby 7-8 lbs.
Placenta 1-2 lbs.
Uterus 2 lbs.
Amniotic Fluid 1.5 – 2 lbs.
Breasts 1 lb.
Blood Volume 2.5 – 3 lbs.
Fat 5 lbs.
Tissue, Fluid 4-7 lbs.


24 – 30 lbs.