Starting from the 13th week of pregnancy and while breastfeeding, women need slightly more calories. But not as many as people tend to think.
Pregnant women
At the beginning of your pregnancy, you do not need to eat more than you usually do. Only starting from the 13th week of pregnancy, you need slightly more food. But an additional small snack is enough. For example:
- 1 small bowl of muesli or wholemeal cereal flakes. For example, oatmeal with 200 millilitres of low-fat milk.
- Half a litre of buttermilk and 1 apple.
Starting from the 28th week of pregnancy, you will need a little more food. You can then eat 2 additional snacks per day. You can also eat 1 larger meal instead of 2 snacks. For example:
- 1 portion of lentil stew.
- 1 portion of fish with polenta and tomato salad.
How much weight should pregnant women gain?
It depends on your weight before your pregnancy how much weight you should gain during pregnancy:
- Were you of normal weight before your pregnancy? Then you can gain 11.5 to 16 kilos.
- Were you overweight before your pregnancy? Then you can only gain 7 to 11.5 kilos.
Breastfeeding mothers
While you are fully breastfeeding your baby, you will need as much food as you did at the end of your pregnancy. If you are only breastfeeding occasionally, you will need less food.
Tip:Have something to eat ready for when you breastfeed. For example, fruit, nuts, or sandwiches. Also, do always have something to drink within reach, such as water.
How much weight can breastfeeding mothers lose?
It is normal to lose weight when you breastfeed. You can lose all the weight you gained during pregnancy. But you should not lose weight too quickly. Under no circumstances should you go on a diet or fast.
Many mothers do not have enough time to eat as they should after the baby is born. The time between meals is often too long. Mothers are then very tired. Breastfeeding mothers need enough energy and nutrients. It is important to have several meals per day and to spread them throughout the day.
Be careful! You must not fast or diet during pregnancy or while breastfeeding!
