Weight Gain and Nutrition
Weight gain during pregnancy may be something you dread or look forward to. Either way, it is an important part of ensuring that your baby will be healthy. More than packing on pounds, weight gain is about proper nutrition and a healthy diet.
How Much Weight to Gain
Current weight-gain recommendations for an average woman are between twenty-five and thirty-five pounds over the course of a pregnancy. Women who are underweight will need to gain more, and women who are overweight will need to gain less. The key is that you do need to gain weight. Each woman should consult with her own health-care provider about how much weight is right for her to gain in pregnancy.
In general, weight gain should be spread out so that you gain three to five pounds total in the first trimester, then one to two pounds per week after that. Weight gain should be slow and steady. Pregnancy is not the time to begin a diet, but it is the time to have a healthy diet.
Where the Weight Goes
Weight gain during pregnancy fortunately does not go straight to your hips. Instead, it is used in a variety of ways to help your baby grow and assist your body in changing. The weight gain is distributed as follows:
12 pounds: Placenta
7 to 8 pounds: Baby
7 pounds: Fats and nutrients
4 pounds: Increased blood volume
4 pounds: Fluid retention
2 pounds: Amniotic fluid
2 pounds: Uterus
2 pounds: Breast tissue
A Healthy Diet
Pregnant women require an additional 300 calories per day during pregnancy, and possibly more depending on how much they are exercising. 300 calories isn't much, and the concept of “eating for two” doesn't really hold true. It is usually recommended that pregnant women eat three small meals and two or three snacks throughout the day. Eating more frequently can help relieve nausea and keep you from getting overly hungry.
Many women spend a lot of time stressing out about pregnancy weight gain. If they aren't gaining quite enough, they are terrified of starving their baby. If they gain a little too much, they are certain they will be fat forever. Aim for the amount your doctor recommends, but if you're a couple pounds off in either direction, don't make yourself crazy.
A healthy diet includes the following:
2 to 4 servings of fruit
3 to 5 servings of vegetables
6 to 11 servings of grains
3 to 4 servings of protein
3 to 4 servings of dairy products
The thing to remember during pregnancy is to make every calorie count, as much as you are able. Potato chips provide very few nutrients for your baby, but a fruit smoothie, apple slices, or raisins help your baby grow. Pregnancy is a time for conscious eating. While it's okay to indulge yourself once in a while, your goal should be to eat food that has value.
Eating three small meals and two or three snacks, as most experts recommend, might mean adjusting your routine. This is particularly true if you are working or are used to having a large evening meal with your partner. Listen to your body. If you're hungry, eat. If eating does not appeal to you, don't eat at that time.
