How to Gain Weight Properly During Pregnancy
Consuming Too Many Calories can Cause Problems for Mom and Baby
May 27, 2009
The study, done at the University of North Carolina at Chapel Hill School of Medicine, looked at data about 1,300 women and found that those who consumed extra calories, fried foods and dairy products were more likely to gain too much weight during pregnancy.
A woman with a normal BMI should gain between 25 and 35 pounds during pregnancy; those who are underweight should gain more and those who are overweight should gain less. Gaining too much weight has been linked to complications such as pre-eclampsia, or high blood pressure, and a higher risk of requiring a C-section. It also leads to both mother and baby having a higher risk of obesity later in life.
On the other hand, eating habits that reduced the likelihood of gaining too much weight include following a vegetarian diet, exercising vigorously for 30 minutes a day and consuming healthy monounsaturated fats such as those found in olive oil and nuts.
For the first trimester, experts recommend that women gain very little weight: just a few pounds. This limited gain is usually not a problem since many women suffer from morning sickness, which limits how much they want to eat.
After the first trimester, the guidelines are that women gain just under a pound per week. Consuming just 300 calories per day can achieve this. That is the equivalent of a few small snacks per day, such as an apple, yogurt and crackers.
Here are some tips to help you gain weight properly and healthfully during your pregnancy.
- Visit the USDA's My Pyramid website for nutrition tips during pregnancy and a personalized plan to help guide your choices.
- Base your diet on whole grains, vegetables and fruits and low-fat protein and dairy products. Doing this gives you and your baby the nutrients you need without added fats, sugars or preservatives.
- Stay hydrated. Water is the best thing to drink, along with milk for added calories. Juices, while healthy, are high in sugar and may not be suitable if you're concerned about gestational diabetes. Limit caffeinated beverages to one or two cups per day and avoid alcohol completely.
- Eat small amounts more frequently, rather than three large meals each day. This can not only keep your energy up but also help you avoid common discomforts during pregnancy, such as morning sickness and heartburn.
This study has shown that following a sensible diet during pregnancy and not gaining too much weight has benefits for both mom and baby. The mother can feel better during her pregnancy, have a lower risk of complications during childbirth, and assure that her newborn has the best possible chance for a healthy life.
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