What to watch out for:

1) The Weight with which you will start the pregnancy

It is very important for a woman who is planning to become pregnant to try to be at a normal weight before the pregnancy begins.

If a woman has started her pregnancy as overweight or obese, then the baby has an increased chance of becoming overweight as well. Women who start their pregnancy at an increased weight than normal tend to have larger placentas and give birth to overweight babies compared to women of normal weight. Overweight babies are highly predisposed to developing chronic diseases in their adult life.

On the other hand, women who start pregnancy with a weight lower than normal or gain less weight during pregnancy than the minimum recommended, have an increased chance of giving birth to premature babies with low birth weight (birth weight < 2.5 kg)

Research has proven that the weight of a baby at birth has a lot to do with the state of his health in his adult life. Low birth weight (birth weight < kg and mainly less than 2 kg) is associated with increased infant morbidity and mortality, as well as an increased risk of adult diseases later in life, such as cardiovascular disease, obesity and type 2 diabetes.

2) Pay attention to how much weight you will gain throughout the pregnancy and your rate of weight gain.

International Health Organizations recommend:
• If the pregnant woman has a normal weight at the beginning of pregnancy (BMI 18.5 to 24.9), then it is recommended to add 11.5-16 kg, with an increase of 1.6 kg in the 1st trimester, and then an increase by 440gr for each subsequent week until the birth.
If the pregnant woman has a low weight at the beginning of pregnancy (BMI below 18) she needs to gain 12.5-18 kg.
• If she is overweight at the start of pregnancy (BMI between 25 and 29.9) then a weight gain of 7-11.5 kg is recommended.
• If she is obese (BMI over 30), then she should not exceed 5-9 kg.
• In case of twin pregnancy, a weight gain of 16 to 20.5 kg is recommended.

Women who start their pregnancy as overweight or obese need to be much more careful about how much weight they gain in each trimester in order to achieve a healthy outcome without complications for themselves and their baby.

Women who end up gaining much more weight than recommended for their condition are more likely to have a C-section, as well as experience complications.

They are also more likely to keep a lot of weight on after giving birth, which means they will carry more weight in subsequent pregnancies.

As for babies born to mothers with a lot of weight gain, they can be large in size, which can cause complications during birth, not only for the mothers but also for the babies themselves. Finally, being overweight can cause breastfeeding problems.

The uncontrolled and sudden increase in the body weight of the pregnant woman during pregnancy can lead to the appearance of two conditions that are directly related to the weight, and that is gestational diabetes ( which is very common, occurs in a percentage of 10-20% of pregnant women )and hypertension (with a risk of preeclampsia). These two pathological conditions can endanger the lives of the fetus and mother. These conditions begin in the third trimester and are characterized by high blood pressure, swelling (especially in the hands and face ), and albumin in the urine.

Gestational diabetes significantly affects the outcome of pregnancy, and requires special nutritional treatment.

On the other hand women who gain less weight during pregnancy than the minimum recommended, have increased chances of giving birth to premature babies, with low birth weight (birth weight .< 2.5 kg).

As we mentioned above, the weight of the baby that is born has a lot to do with the state of his health in his adult life. Low birth weight (birth weight < kg and mainly less than 2 kg) is associated with increased infant morbidity and mortality, as well as an increased risk of adult diseases later in life, such as cardiovascular disease, obesity and type 2 diabetes.

3) Nutritional requirements of the body in pregnancy

During pregnancy, the recommended amounts for nutrients show an increase of 15-30%. while some special minerals and vitamins such as iron, folic acid, calcium, phosphates and magnesium, which are required in even greater quantities.

During this period, the nutritional needs of the pregnant woman are increased, but in no case is it the case that the expectant mother should “eat for two”.

Energy prevention/caloric intake

First Trimester – During the first trimester of pregnancy, the needs of the pregnant woman do not increase in terms of energy (calories), which means that the amount of food they consume does not differ from the pre-pregnancy phase.

2nd Trimester-During the second trimester the fetus develops at a faster rate and thus we have an increase in energy needs from the

mother. It is estimated that the daily needs of the pregnant woman will increase by approximately 330 extra calories.

3rd Trimester- During the third trimester the development of the fetus is rapid, for this reason the mother during this phase sees a significant change in every measurement of her weekly body weight. Her energy needs increase up to 450 calories per day and are covered by all energy sources (proteins, carbohydrates and fat).

PROTEINS

Sufficient proteins are needed for the formation of new tissues in the placenta, especially during the third trimester of pregnancy, when the protein mass increases by 6.5-7 grams per day. Recommended increases are 30 grams per day.

FAT SOLUBLE VITAMINS

Vitamin A: recommendation for 750 mg. Prolonged administration requires caution because it can lead to side effects. It contributes to the growth of the fetus and intrauterine growth, to the reduction of prematurity, and low birth weight.

Vitamin D: Contributes to the absorption of calcium and phosphorus. Contributes to bone calcification. Needs increase from 400 UI to 800 UI,

Vitamin E: Linked to fertility. Needs increase from 25 UI to 3rd UI.

WATER SOLUBLE VITAMINS

Vitamin B1-Thiamine: Needs from 0.5 grams to 1.3 grams per day. (wheat, cereal, bread)

Vitamin B2-Riboflavin: Needs increase from 1.2 to 1.5 mg.

Niacin: From 13 mg to 18 mg

Folic acid: Must be administered from conception until the 12th week. The needs of the pregnant woman increase from 0.4 to 0.8 mg.

Vitamin B12: Pregnant women’s needs increase from 3 to 4 µg.

Vitamin C: The needs of pregnant women increase from 55 to 60 mg.

INORGANIC ELEMENTS

IRON: Needs increase from 18 to 50-60mg

CALCIUM:. Needs from 800 to 1200 mg.

PHOSPHORUS: Must receive at least 1.5 grams per day.

MAGNESIUM: It is needed for metabolism and the formation of the skeleton, but also to avoid complications, e.g. preeclampsia. From 300 to 450 mg.

POTASSIUM: Needs are 1.3 mg.

SODIUM: Pregnant women need 5 grams per day. During pregnancy, it stores 50 grams and channels 11-12 grams to the fetus.

TRACE ELEMENTS

IODINE:. Needs from 100μg to 150-200μg.

FIBER

During pregnancy, digestion slows down, due to the release of progesterone in the blood and a decrease in intestinal muscle tone. When constipation occurs, high amounts of plant fiber are required from the diet or as food supplements

HOW TO TREAT NAUSEA

Have toast or crackers in your bed and eat 1-2 as soon as you wake up while staying in bed for 10-15 minutes.

Eat small and frequent meals

Lie down after every meal.

Avoid foods with a lot of fat, and fried foods.

You prefer grilled or boiled foods.

Drink liquids at a distance from meals and not during meals.

CONSTIPATION

Drink 6-8 glasses of water, natural juices or milk daily. Eat fiber-rich foods such as legumes, nuts, kiwifruit, green vegetables, greens, whole grains and cereals.

HOW TO DEAL WITH DESPISEMENT

Indigestion or otherwise “heartburn”. It is a burning sensation in the stomach that often reaches the throat. The changes that take place in your body during pregnancy can worsen the muscles that hold food and acid in the stomach. Also, your growing uterus puts pressure on the stomach. For relief:

Eat five or six small meals a day.
Avoid foods that you know cause gas.
Wait an hour after eating to lie down.
Do not eat before going to bed.
Wait two hours to exercise.
Do not take medications, including antacids.

Nutritional monitoring in the office throughout Pregnancy

Includes

• Body measurements of the pregnant woman
• we set goals for total weight gain in pregnancy depending on the initial weight of the pregnant woman.
• Detailed explanation of nutrition during the different stages of pregnancy (1st, 2nd AND 3rd Stage of Pregnancy)
• Instructions for relief from Pregnancy symptoms (nausea, vomiting, constipation, etc.)
• A Weekly or bi-weekly Diet Plan with a specific monthly weight gain goal.
• The nutrition program provided is completely personalized for each woman according to her measurements and perfectly balanced in nutrients that cover the increased needs of pregnancy for a healthy outcome and with the aim of giving birth to a healthy child with a normal weight while we cover you nutritionally and in cases such as Gestational Diabetes or Hypertension.
• We provide you after the birth with a Nutrition plan and Nutrition instructions for the duration of breastfeeding

Dietary monitoring for pregnant women via the Internet

If you want to avoid traveling completely, you can work with our center exclusively via the Internet.

If you wish to cooperate with our Center via the Internet, call us on the phone (2106642371/ 6972887750) or send us an email ( katerina_kiousi@hotmail.com) to let us know that you want to start a nutrition program and to inform you about the process.

By Katerina Kiousi

Clinical dietitian – nutritionist, MSc
Head of the Scientific Dietetic Center ‘Diet Now’
55 Agias Triados, Peania, phone: 2106641371 / 6972 88 77 50