Gaining Too Little Weight
As gaining too much weight can be a problem, gaining too little can also cause problems. Not gaining enough weight during pregnancy can increase your risk for delivering a low birth-weight baby as well as preterm labor. Not gaining enough weight can come from improper nourishment. Not eating enough and not getting proper nourishment can deprive your baby of essential nutrients he needs for proper growth and development.
Some women may also experience little to no weight gain in the first trimester as a result of morning sickness. For those experiencing severe morning sickness, weight gain in the first trimester can be tough. Some women may even lose a little weight in the beginning of their pregnancy as their dietary habits change to healthier ones. Don't worry too much about not gaining weight in your first trimester. As long as you eat a healthy, well-balanced diet and consume the number of calories your body needs, your baby will be perfectly safe. What you don't gain in the first three months, you can easily make up for later on. It is important that you do begin to gain weight at a steady pace through your second and third trimesters. The ultimate goal is to gain the recommended amount of weight by the end of the pregnancy.
What to Do
If you are not gaining enough weight, the first thing you should do is talk to your doctor to make sure there are no underlying problems. If morning sickness is a continuing problem, speak with your doctor and a dietitian to learn helpful ways to get the calories you need. You need to assess your dietary intake. Make sure you are eating the correct number of servings from each food group, as recommended for pregnant women (described in Chapter 3). Don't skip meals or leave out food groups. Gaining weight doesn't mean you can eat anything you want. Eating junk food or fast food to gain weight is not healthy. You need to still make sure that all of your calories count. Some women who are underweight during pregnancy have a pattern of eating low-calorie foods and not enough protein. The following guidelines can help you to eat more healthy calories:
Don't skip breakfast. Eat a healthy breakfast every day, and spread peanut butter on toast or add cheese to eggs to give you an extra boost of protein.
Snack between meals on healthy foods to add calories to your day. Try snacks such as yogurt with fresh fruit, dried fruit, milkshakes, or cottage cheese.
Add foods to your daily intake that are high in the “good” fats, such as nuts, seeds, fatty fish (in moderation), olive oil, peanut butter, and avocados. These foods can add lots of calories in just a small serving.
Avoid junk food or fast foods that can add “bad” or unhealthy fats to your daily diet as well as too much sugar. Even though these foods add calories, most do not contribute much good nutrition.
You may not need to eat more foods; instead, try to increase the portion sizes of the foods you already eat.
Continue to be physically active. Exercise can help to stimulate appetite.
