Eat for Two, but Don't Overeat During Pregnancy
Avoid Gaining an Unhealthy Amount of Weight While Pregnant
Jul 7, 2009
All women should gain weight over the course of their pregnancy; exactly how much weight will depend on the individual.
Women who are an average weight before getting pregnant should expect to gain a healthy 25-37 lbs, while women who are overweight beforehand should expect to gain 15-25 lbs and women who were underweight should expect a 28-40 lb increase.
Why Do Pregnant Women Gain Weight?
According to the American Pregnancy Association, the weight distribution of the extra ~30 lbs is as follows:
- At least 7 lbs for the body weight of the baby, typically
- Another 7 lbs for extra nutritional resources - fat, protein, and nutrients
- About 8 lbs in fluid for increased blood circulation needs, better hydration, etc
- Approximately 2 lbs each for the amniotic fluid, expanding uterine tissue, and breast tissue
- About 1.5 lbs for the placenta
Weight gain may vary depending on the weight of the baby and the amount of maternal fat, protein, and nutrient storage.
Keeping Weight Gain Healthy During Pregnancy
Women should expect to gain a total of about 3-5 lbs during the first trimester and 1-2 lbs per week thereafter. However, underweight women might expect up to 6 in the first trimester, while overweight women might need as few as 1 lb during the first trimester.
Women should always keep in mind that weight gain is healthy and necessary during pregnancy (and later, for breastfeeding) and should not fight it; however, it is also important for their own health that they monitor the quality and amount of food they consume.
The Dos and Don'ts of Pregnancy Weight Gain
- Don't consume too much junk food. Instead of cookies, chips, and other unhealthy options, try first building filling and healthy main meals, making leftovers for easy lunches or small and healthy snacks.
- Do prepare healthy, nutrient-rich (but low fat, low sugar) options for snacking, such as peanut butter and celery, low-fat popcorn, walnuts and dried cranberries, yogurt, or cheese and crackers.
- Don't listen to every craving, especially if it always happens to be for cake and ice cream! Search for healthier foods that will satisfy the chocolate or sugar craving. Also, pregnant women experiencing cravings for non-food items such as sand, charcoal, cleaner, etc should call the doctor.
- Do consume enough servings of fruits (3), vegetables (4), protein (3), dairy (3), and grains (9) each day.
- Do avoid coffee and soda, as well as other drinks and foods high in sugar or caffeine.
- Do keep weight gain steady and regular, within the limits. This is better for the woman and the baby.
Know How Much is Enough When "Eating for Two"
Most people assume that "eating for two" practically translates to doubling portions, when this is not the case. Many women need only an additional 100-300 calories per day, which can be achieved through a few glasses of healthy juice throughout the day or an extra snack or two throughout the day.
What is most important for a pregnant woman's eating habits is the quality of food she consumes. In general, it is best to avoid empty calories gained from junk food and desserts, although pregnant women do not have to rule out sweets altogether.
In addition, understanding portion size is another way to healthfully monitor the diet during pregnancy. While the number of servings in each category listed in the section above may seem high, they are much more reasonable when real portion sizes are taken into account. Here is a chart for easy portion size tips.
Keep in mind that pregnant women also need much more water to be comfortable. Consuming the proper amount of water daily, when combined with adequate nutrients from healthy foods and well-spaced meals and snacks, should allow for comfortable and healthy weight gain throughout pregnancy.
Too Much or Too Little Weight
While gaining too much weight can lead to serious problems, such as gestational diabetes, maternal obesity, back and leg pain, fatigue, high blood pressure, and increased likelihood of a C-section, gaining too little weight can be just as bad.
Not only can gaining too little weight be dangerous for the development of the baby, the mother can also experience health problems such as indigestion, back pains and fatigue, varicose veins and hemorrhoids, and shortness of breath. Eating healthy and exercising while pregnant are two surefire ways to make a pregnancy as healthy as possible.
References:
American Pregnancy Association
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