Weight Gain During Pregnancy

Pregnancy is not the time for you to "eat for two," as far as quantity is concerned, but it is as far as "quality" is concerned! Eating extra quantity, nutrient-poor foods, will most likely cause you to gain unnecessary weight that is difficult to lose after delivery and will not benefit you or your baby, nutritionally. However, eating quality food's that are nutrient-rich, will fuel your body with many nutrients to maintain you and your baby's health during pregnancy.

In general, most pregnant woman will only need an additional 300 "quality" calories per day, to gain a healthy amount of weight during pregnancy.

Each woman should ask her doctor for a personalized weight gain recommendation, but a general weight gain rule is to gain 1 pound/month for the first trimester( 1st, 2nd, & 3rd month of pregnancy), and 1 pound per week for the remaining months of pregnancy, for a total weight gain of 25 to 30 pounds.

Exceptions: Women carrying multiple babies, under or over weight prior to pregnancy, or with health concerns/diseases, should consult with their health care provider for specialized guidance.

Knowing where the extra weight is distributed during pregnancy may help you understand the recommended weight gain. Please see below:

General Distribution of Pregnancy Weight:

Baby: 8 pounds
Placenta: 2-3 pounds
Amniotic fluid: 2-3 pounds
Breast tissue: 2-3 pounds
Extra blood volume: 4 pounds
Stored fat to provide added energy for delivery and breastfeeding needs: 5-9 pounds
Larger uterus: 2-5 pounds

The nutrients in "quality" foods have many benefits for you and your baby. Consider adding the extra 300 calories/day with nutritious foods, that will help you maintain a healthy weight gain during pregnancy, below:

 Quality, Nutrient-rich Foods:

*Eggs-
           Nutrients: Essential vitamins & minerals, & protein.
           Calories: 90
           Tips/Benefits: Prepare hard boiled eggs to keep in refrigerator for easy snack.
                    Brands containing DHA (Omega-3 fats) provide extra nutrients that are beneficial to
                    baby's developing brain & eyes.

*Beans (navy beans, lentils, black beans, pinto beans, chickpeas)-
           Nutrients: Good source of protein, fiber, folate, manganese, magnesium, iron,
                            selenium, copper, potassium, calcium, & zinc.
           Calories: ~100/half cup
           Tips/Benefits: Add to salads. Chickpeas are used to make hummus, which is delicious
                    to dip fresh veggies! The fiber helps prevent pregnancy constipation!

*Veggies (Raw, preferably organic Broccoli, Carrots, or Bell Peppers)-
            Nutrients: Good source of vitamins A & C, and fiber.
            Calories: 30-50/cup
            Tips/Benefits: Add to salads or pre-pack in small baggies for easy, on-the-go snacks!
                                   Fiber helps prevent pregnancy constipation & vitamins/minerals good
                                   for development of baby's teeth, bones, & eyes!

*Yogurt (Organic Stonyfield Greek-Plain suggested)-
           Nutrients: Good source of Calcium, Protein, & Cultures (good bacteria).
           Calories: 80/5.3 oz.
           Tips/Benefits: Add nuts & fruit to enhance flavor. Easy, on-the-go snack!
                                   Active cultures in yogurt (also known as good bacteria) can help
                                   prevent yeast infections & boost your immunity. Calcium aids with
                                   your baby's bone development & protein aids with new cell growth.

Eating "quality" foods will allow you to maintain a healthy weight during pregnancy, giving you & your baby what you both need for a healthy pregnancy!


Written by: Shelley Scheibel, RN, BSN

Sources:  http://www.webmd.com/baby/guide/healthy-weight-gain
               http://www.askdrsears.com/topics/family-nutrition/yogurt/tale-two-yogurts
               http://www.babycenter.com/0_the-ten-best-foods-for-pregnancy_10320506.bc