Gain Weight During Pregnancy: Here are the Guidelines

Pregnant women tend to gain weight while they are expecting. You might hear a lot of “this is something you need to eat,” “stop eating that,” “this is not something you should do,” etc. Do’s and don’ts are constantly thrown at you during your pregnancy. Here is some assistance in keeping everything straight. It is more vital than ever to eat nutritious food. You require more protein, iron, calcium, and folic acid during pregnancy than previously. You will need additional calories as well.

However, “eating for two” does not imply consuming twice as much food. Rather, it means that the meals you eat are your baby’s primary source of nourishment. The ideal formula for optimal health throughout pregnancy is still sensible, balanced food paired with regular physical activity. Consult your doctor to determine how much weight gain is healthy during pregnancy. During your pregnancy, you should gain weight gradually. Researchers claimed that gestational weight gain, which includes fetal and placental growth, fluid expansion, and maternal fat storage, is essential to support the fetus’s healthy development. Although excessive increases in weight during pregnancy can have negative health effects, the impact of gestational weight gain on these risks appears to be very minor, especially when compared to women who were already obese.

Gain Weight During Pregnancy:

Weight-gain guidelines for pregnant women:

• It is recommended that women who are underweight (BMI of 18.5 or below) gain 28 to 40 pounds.
• Normal-weight people (BMI of 18.5–24.9) are advised to gain between 25 and 35 pounds.
• According to the guidelines, women who are overweight (BMI 25.0–29.9) should gain 15–25 pounds, while men should gain 15–25 pounds.
• It is recommended that women who are underweight (BMI of 18.5 or below) gain 28 to 40 pounds.
• Normal-weight people (BMI of 18.5–24.9) are advised to gain between 25 and 35 pounds.
• According to the standards, women who are overweight (BMI 25.0–29.9) should gain 15–25 pounds during pregnancy, whereas women who are obese (BMI 30 or more) should gain 11–20 pounds.

During your pregnancy, you should gain weight gradually. Doctors recommend that women acquire weight at the following rate:

During the first trimester, gain 2 to 4 pounds total; in the second and third trimesters, gain 2 to 4 pounds every month.

According to new research, women who acquire more weight than recommended during pregnancy and do not drop it within six months after giving birth, have a considerably increased risk of becoming obese nearly ten years later. According to the findings of another major study, gaining more weight than the recommended amount during pregnancy may increase your child’s chances of becoming overweight in the future. If you are gaining weight too quickly, limit your intake of foods high in added sugars and solid fats. You can consume a bit more of each food type if you are not gaining enough weight.

Ever wondered what happens to the extra weight?

• 6 to 8 pounds goes to your baby
• 1 and 1/2 pound to your placenta
• 2 pounds- amniotic fluid
• 2 pound- increase in uterus size
• 2 pound- increase in breast size
• 8 pounds of blood and bodily fluids
• Protein and fat in your body – 7 pounds

Your baby will get the nutrients they need and grow at a healthy rate if you eat a healthy, balanced diet.

But how many extra calories do you think you actually need?

Your calorie requirements will be determined by your weight-gain objectives. During the last six months of pregnancy, most women require 300 calories per day more than they did before they were pregnant. Remember that not all calories are created equal. Your baby requires nutritious foods rather than empty calories such as those found in soft drinks, candy, and desserts.

While you should avoid eating more than you require for a healthy pregnancy, you should also avoid restricting your diet during this time. If you do not consume enough calories, your infant may not receive adequate protein, vitamins, and minerals. Low-calorie diets can help a pregnant woman lose weight by breaking down her stored fat. Ketones are compounds produced by your body as a result of this. Ketones are a symptom of malnutrition and can be seen in the mother’s blood and urine. Ketone production is so high that it can cause mental problems in children.

As we said earlier, “Eating for two” is not required, even if you do need some extra calories. An average pregnant woman only needs about 300 extra nutritious calories per day than she did before becoming pregnant. This will assist them in gaining the appropriate amount of weight during their pregnancy. When you are expecting twins, it is extremely vital to gain the correct amount of weight because your weight impacts the infants’ weight. Larger birth weight is also critical for twins’ health because they are frequently born before their due date. You may require between 3,000 and 3,500 calories per day while having twins.

Want to know how to Gain an Appropriate Weight While Pregnant?

If your doctor wants you to gain weight while you are pregnant, follow these guidelines:

• Every day, eat five to six modest meals.
• Keep almonds, raisins, cheese and crackers, dried fruit, and ice cream or yoghurt on hand for quick and easy snacks.
• On bread, crackers, apples, bananas, or celery, spread peanut butter. About 100 calories and 7 grammes of protein are contained in one tablespoon of creamy peanut butter.
• Make mashed potatoes, scrambled eggs, and hot cereal with non-fat powdered milk.
• Extras like butter or margarine, cream cheese, gravy, sour cream, and cheese can be added to your dish.

The majority of foods are safe for pregnant mothers and their unborn children. However, you must exercise caution or avoid specific foods. Follow the following guidelines:

• To avoid foodborne illnesses such as listeria and toxoplasmosis, properly clean, handle, prepare, and refrigerate food.
• After touching soil or raw meat, wash your hands with soap.
• Raw meats, poultry, and seafood should not come into contact with other foods or surfaces.
• Completely cook the meat.
• Before consuming any vegetable, make sure it is clean.
• Cooking equipment should be washed in hot, soapy water.

Make sure you do not consume:

• Smoked seafood, such as whitefish, salmon, and mackerel, that has been refrigerated
• Unless they are piping hot, do not eat hot dogs or deli meats.
• Meat spreads that have been refrigerated.
• Milk or juices that have not been pasteurised.
• Salads from the grocery store, such as chicken, egg, or tuna salad.
• Soft cheeses that have not been pasteurised, such as unpasteurized feta, Brie, queso blanco, queso fresco, and blue cheeses.
• Mercury levels are high in sharks, swordfish, king mackerel, and tile fish (also known as golden or white snapper).
• White (albacore) tuna in excess of 6 ounces each week.
• Without your doctor’s permission, herbs and plants are used as medicines. Herbal and plant medicines’ safety is not always known. Bitter melon (karela), noni juice, and unripe papaya are examples of herbs and plants that may be dangerous during pregnancy.
• Sprouts, raw in any form (including alfalfa, clover, radish, and mung bean)

Talk to your doctor if you have gained more weight than your doctor recommended. In most circumstances, losing weight should be postponed until after delivery.

If needed, try these weight-loss suggestions:

• Choose lower-fat options like a broiled chicken breast sandwich with tomato and lettuce (no sauce or mayonnaise), a side salad with low-fat dressing, plain bagels, or a plain baked potato when eating fast food. Foods like French fries, mozzarella sticks, and breaded chicken patties should be avoided.
• Whole milk products should be avoided. Every day, you should consume at least four servings of milk products. Using skim, 1%, or 2% milk, on the other hand, will dramatically lower the amount of calories and fat you consume.
• Choose low-fat or fat-free cheese and yoghurt as well.
• Limit your intake of sweet or sugary beverages. Soft drinks, fruit punch, fruit drinks, iced tea, lemonade, and powdered drink mixes all have a lot of empty calories in them. To avoid unnecessary calories, choose for water, club soda, or mineral water.
• When cooking, avoid adding salt. You retain water when you eat salt.
• Sweets and high-calorie snacks should be avoided. Cookies, sweets, donuts, cakes, syrup, honey, and potato chips are high in calories but low in nutritional value. Avoid eating these meals on a regular basis. Instead, choose for lower-calorie snacks and desserts like fresh fruit, low-fat yoghurt, angel food cake with strawberries, or pretzels.
• Fats should be consumed in moderation.
• Cooking oils, margarine, butter, gravy, sauces, mayonnaise, ordinary salad dressings, sauces, lard, sour cream, and cream cheese are all good sources of fat. Consider low-fat options.
• Cook your food in a healthful manner. Adding calories and fat to dishes by frying them in oil or butter is a bad idea. Healthy cooking methods include baking, broiling, grilling, and boiling.
• Exercise. Exercising moderately can help you burn calories. Pregnant women may normally walk or swim safely. Before you start exercising, talk to your doctor about which exercises are best for you.

Contact Your Doctor when:

Consult your doctor if you want to know more about any of the following.

• If you want to know what a decent weight gain target is for you.
• If you believe you are acquiring too much weight.
• If you think you are gaining or losing weight in the second or third trimester.
• If you have an eating disorder that prevents you from eating a balanced diet
• If you feel like you need assistance putting together a solid food plan to acquire a healthy amount of weight
• If you experience rapid weight gain. This could be an indication of preeclampsia, a significant health problem caused by high blood pressure during pregnancy.