To increase baby's weight gain during pregnancy, you should increase your intake of high-protein foods such as meats, chicken and eggs, and foods rich in good fats such as nuts, olive oil, and flaxseed.
The low birth weight of the fetus has several causes, such as placental problems or anemia, and can lead to complications during pregnancy and childbirth, such as preterm delivery and increased risk of post-natal infections.
Proteins: meat, eggs and milk
Foods rich in protein are mainly those of animal origin, such as meats, chicken, fish, eggs, cheeses, milk and natural yogurt. They should be eaten at every meal of the day and not just at lunch and dinner as it is easy to increase breakfast and snacks with yogurts, eggs and cheeses.
Proteins are necessary nutrients for the formation of organs and tissues of the body, as well as being responsible for transporting oxygen and nutrients in the blood of the mother and baby. See the complete list of high protein foods.
Good fats: olive oil, seeds and nuts
Fats are present in foods such as extra virgin olive oil, cashew nuts, horse nuts, peanuts, nuts, salmon, tuna, sardines, chia seeds and flaxseeds. 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 hinder the growth of the baby. These fats are found in processed foods like biscuits, margarines, ready-made spices, snack foods, cakes and frozen ready-made foods.
Vitamin and minerals: fruits, vegetables and whole grains
Vitamins and minerals are essential nutrients for the proper functioning of fetal metabolism and development and are important for functions such as oxygen transport, energy production and transmission of nerve impulses.
These nutrients are found mainly in fruits, vegetables, greens 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 gestation to supplement the nutrient intake of the diet. Find out which vitamins are indicated for pregnant women.
Menu for the baby to gain weight
The following table provides an example of a 3-day menu to favor the baby's weight gain during pregnancy:
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | whole wheat bread sandwich with egg and cheese + 1 slice of papaya | natural yogurt with oats + 1 slice cheese | coffee with milk + 2 scrambled eggs + 1 slice of whole grain bread |
| Morning snack | 1 natural yogurt + 10 cashew nuts | 1 glass of green juice with cabbage, apple and lemon | 1 crushed banana with 1 tablespoon of peanut butter |
| Lunch dinner | chicken and vegetable risotto with brown rice + 1 orange | baked fish with boiled potato + braised salad in olive oil | 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 oatmeal + 10 cashew nuts |
To have a better control of the growth of the fetus, it is important to do prenatal care from the beginning of pregnancy, to have blood and ultrasound examinations regularly and to be followed up by the obstetrician.
