- Proteins: meat, eggs and milk
- Good fats: olive oil, seeds and nuts
- Vitamin and minerals: fruits, vegetables and whole grains
- Menu for baby to gain weight
To increase the baby's weight gain during pregnancy, one should increase the 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.
The low weight of the fetus due to several causes, such as problems with the placenta or anemia, and can lead to complications during pregnancy and childbirth, such as premature birth and increased risk of infections after birth.
Proteins: meat, eggs and milk
Protein-rich foods are mainly those of animal origin, such as meat, chicken, fish, eggs, cheese, milk and natural yogurt. They should be eaten at all meals of the day and not just at lunch and dinner, as it is easy to increase breakfast and snacks with yogurt, eggs and cheese.
Proteins are nutrients necessary for the formation of organs and tissues in the body, in addition to being responsible for the transport of oxygen and nutrients in the blood of the mother and baby. See the full list of protein-rich foods.
Good fats: olive oil, seeds and nuts
Fats are present in foods such as extra virgin olive oil, cashews, Brazil nuts, peanuts, walnuts, salmon, tuna, sardines, chia and flax seeds. 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 the consumption of trans fats and hydrogenated vegetable fat, which impair the baby's growth. These fats are found in processed foods such as biscuits, margarines, ready-made spices, snacks, cake dough and frozen ready food.
Vitamin and minerals: fruits, vegetables and whole grains
Vitamins and minerals are essential nutrients for the proper functioning of the metabolism and development of the fetus, 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, brown bread, beans and lentils. It is also important to note 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 suitable for pregnant women.
Menu for baby to gain weight
The following table shows an example of a 3-day menu to promote baby weight gain during pregnancy:
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | wholemeal bread sandwich with egg and cheese + 1 slice of papaya | plain yogurt with oats + 1 slice of cheese | coffee with milk + 2 scrambled eggs + 1 slice of whole grain bread |
| Morning snack | 1 plain yogurt + 10 cashew nuts | 1 glass of green juice with cabbage, apple and lemon | 1 mashed banana with 1 spoon of peanut butter |
| Lunch dinner | chicken and vegetable risotto with brown rice + 1 orange | baked fish with boiled potatoes + sautéed salad in olive oil | wholemeal pasta with ground beef and tomato sauce + green salad |
| Afternoon snack | coffee with milk + 1 tapioca with cheese | 2 scrambled eggs + 1 fried banana in olive oil | fruit salad with oats + 10 cashew nuts |
In order to have a better control of the fetus growth, it is important to do prenatal care from the beginning of pregnancy, to have blood and ultrasound exams regularly and to be accompanied by the obstetrician.
