Weight gain during pregnancy is completely natural and essential for the baby’s growth. But how much weight gain is considered healthy, and how can maternal and fetal health be assessed based on pregnancy weight gain? Keep reading on Saed News for answers.
A balanced, nutritious diet helps the baby receive essential nutrients and grow at a healthy pace. But how many extra calories are needed, and what is the recommended weight gain during pregnancy?
While additional calories are necessary, you don’t need to "eat for two." On average, a pregnant woman needs only about 300 extra calories per day compared to before pregnancy. This additional intake helps maintain a healthy weight gain during pregnancy.
Ask your doctor about the ideal weight gain for you. Generally:
Women with an average pre-pregnancy weight should gain 11-16 kg during pregnancy.
Underweight women should gain 12-18 kg.
Overweight women should gain 7-11 kg.
In the first trimester, an increase of about 1-2 kg is expected, followed by a weekly gain of 0.5 kg for the remainder of pregnancy.
For twin pregnancies, the total weight gain should be 16-20 kg, increasing at a rate of 2.3 kg per week after the initial first-trimester weight gain.
Weight gain during twin pregnancies is especially crucial, as it affects the babies' birth weight. Since twins are often born prematurely, maintaining a healthy birth weight is vital. In twin pregnancies, the mother may need 3,000-3,500 calories per day.
Weight gain in pregnancy isn’t only due to changes in the mother’s body. That’s why much of it is lost after childbirth. On average, pregnancy weight gain is distributed as follows:
Baby: 3.5 kg
Placenta: 0.9-1.3 kg
Amniotic fluid: 0.9-1.3 kg
Breast tissue: 0.9-1.3 kg
Increased blood volume: 2 kg
Fat stores for childbirth & breastfeeding: 2-4 kg
Enlarged uterus: 1-2 kg
Total: 11-16 kg
If weight gain exceeds healthy limits, a doctor may recommend weight management. However, any changes in diet or attempts to lose weight during pregnancy should only be done under medical supervision.
If You Need to Gain Weight:
If your doctor recommends increasing weight gain, try these tips:
Eat five to six small meals per day.
Choose healthy, high-calorie snacks such as nuts, raisins, cheese & crackers, dried fruit, ice cream, or yogurt.
Spread peanut butter on toast, crackers, apples, bananas, or celery. One tablespoon of peanut butter has 100 calories and 7 grams of protein.
Add powdered milk to mashed potatoes, scrambled eggs, or hot cereals for extra nutrients.
Incorporate calorie-dense foods like butter, margarine, cream cheese, broth, sour cream, and cheese into meals.
If your weight gain is above the recommended range, consult your doctor. In most cases, weight loss should wait until after childbirth. However, here are some tips for managing weight gain:
Choose healthier fast-food options: Opt for grilled chicken sandwiches with tomato and lettuce (without mayo), salads with low-fat dressing, plain bread rolls, or baked potatoes. Avoid fries, mozzarella sticks, or breaded chicken.
Avoid full-fat dairy: You still need at least four servings of dairy per day, but switch to low-fat or non-fat milk, cheese, and yogurt to reduce calorie intake.
Limit sugary drinks: Sodas, fruit punches, iced teas, lemonade, and powdered drink mixes contain empty calories. Instead, drink water, sparkling water, or mineral water.
Reduce salt intake: Adding extra salt to food can lead to water retention.
Cut back on high-calorie snacks: Cookies, candy, donuts, cakes, syrups, honey, and potato chips add excessive calories without providing nutrients. Instead, opt for fresh fruit, low-fat yogurt, fruit with whipped cream, or pretzels.
Moderate fat consumption: Choose low-fat options for cooking oils, margarine, butter, broths, sauces, mayonnaise, salad dressings, pork, sour cream, and cream cheese.
Use healthier cooking methods: Boiling, grilling, and steaming are better than frying, which adds unnecessary fat and calories.
Exercise regularly: Moderate exercise helps burn extra calories. Walking or swimming is usually safe during pregnancy, but always check with your doctor before starting any workout.
Maintaining a healthy weight during pregnancy benefits both mother and baby, reducing health risks and ensuring a smoother pregnancy journey.
