Foods that Promote Weight Gain During Pregnancy

Adequate weight gain during pregnancy increases the likelihood of a healthy pregnancy, a safe delivery, and a strong baby. However, when gaining weight it's important to take a slow and steady approach so as not to pose any risks to your health or the health of your developing fetus. It's generally recommended that a woman gain between 25-35 pounds over the course of a pregnancy but to achieve this you'll only need to consume an extra 200-300 calories each day you're pregnant. Ideally, these calories should come from a combination of high-quality carbohydrates, healthy fats, and lean protein. The following six foods are among the best for promoting such healthy weight gain during pregnancy.
1. Salmon
Regularly eating salmon is one of the healthiest ways to gain weight during pregnancy. At about 175 calories per 3-ounce serving, salmon is a rich source of protein and omega-3 polyunsaturated fats, which a fetus needs in large quantities for proper growth of the brain and eye development. It's also a potent natural source of vitamin D. An adequate intake of vitamin D is extremely important for pregnant women, as deficiencies can significantly increase the risk of low calcium and bone deformities in infants.
2. Oatmeal
Oatmealis an excellent food for gaining healthy weight during pregnancy, as a single cup contains about 170 calories of high-quality carbohydrates. It's also a great source of protein and dietary fiber, which pregnant women need in substantial quantities to reduce heartburn and prevent constipation. In addition, oatmeal contains a wide range of beneficial vitamins and minerals including B-complex vitamins, magnesium, and zinc. Zinc is a potent antioxidant trace mineral that can significantly boost immunity and promote healthy growth in infants.
DID YOU KNOW?
Contrary to popular belief, you're not eating for two during pregnancy. In general, you should only gain about 2-4 pounds during the first trimester (three months) of your pregnancy and then about a pound each week for the rest of the pregnancy. That's it.
3. Avocado
At nearly 300 calories per fruit, avocadois one of the most nutrient-rich foods you can consume for beneficial weight gain during pregnancy. Avocado is a rich source of dietary fiber, protein, healthy monounsaturated fats, and a large range of essential minerals and vitamins including potassiumand vitamin K. It's especially rich in folate, an important B-complex water-soluble vitamin that's crucial for healthy development of the fetus's brain and spinal cord.
4. Sweet Potato
One large sweet potato (or yam) contains an average of 160 calories and a ton of high-quality nutrients. They are a great source of vitamins and minerals, especially vitamin C, calcium, and potassium. Sweet potatoes are also an exceptionally rich source of antioxidantslike beta-carotene, which is converted to vitamin Ain the body. This is an especially important fat-soluble vitamin that infants require in sufficient amounts for proper eye development and immune function.
5. Walnuts
All nuts are high in calories (about 200 per 1/4-cup serving) making them perfect for weight gain. Walnuts are especially beneficial during pregnancy, as they are rich in antioxidants, high in dietary fiber, and contain substantial quantities of both monounsaturated and omega-3 polyunsaturated fats. Due to their nutritional composition, regular consumption of walnuts during pregnancy can help control insulin levels, which may be beneficial in both the prevention and treatment of gestational diabetes.
6. Red Kidney Beans
For optimal nutrition and healthy weight gain during pregnancy, red kidney beans are one of the best foods you can regularly incorporate into your diet. Due to their exceptionally high amounts of both soluble and insoluble fiber, eating red kidney beans helps regulate blood sugar and cholesterol levels. They are also incredibly high in protein, folate, and iron, which is especially important since anemia is a common problem among pregnant women. Iron is necessary for the formation of hemoglobin, which carries oxygen in the blood.