The number of kilograms gained during pregnancy through a healthy and balanced diet is a good sign that the baby receives all the nutrients it needs and grows at a healthy rate. It is not necessary for the pregnant woman to eat for two people.
It is true that she needs extra calories and nutrient-rich foods that help the child grow, but in general, she should consume only 100-300 more calories than before pregnancy.
Every woman should ask her obstetrician for advice on the number of kilograms she should add to her weight during pregnancy. A woman of average weight before pregnancy should gain between 11-15 kilograms until the end of pregnancy, and overweight women only between 6-10 kilograms.
How are extra kilos justified at the end of pregnancy?
Usually, the kilograms of a future mother, close to the birth date, are justified as follows:
– Placenta 1 – 1.5 kilograms
– Amniotic fluid 1 – 1.5 kilograms
– Breast tissue 1 – 1.5 kilograms
– Additional blood supply, 2 kilograms
– Fat deposits (nutrition and breastfed) 2.5 – 4.5 kilograms
– Growing uterus 1 – 2.5 kilograms
Total approximately 10-15 kilograms
The weight accumulated in the pregnancy
The total weight accumulated during pregnancy also depends on the body mass index (BMI) of the woman before pregnancy. If the weight is healthy (BMI between 18.5-24.9), between 10-15 kilograms can be accumulated during pregnancy. If the BMI is less than 18.5, the weight will be taken between 12-18 kilograms, and if the BMI is 25-29.0 (overweight) it will be taken between 7-11 kilograms.
Weight gain during pregnancy
How much a person should earn when she is pregnant also depends on her weight before pregnancy and how long her pregnancy is. For healthy women, who remain pregnant at a normal weight, weight gain during pregnancy could have the following pattern:
– 0.5-2.5 kilograms in the first trimester
– about 0.5-1 kilograms per week in the second trimester
– about 0.5 -1 kilogram per week in the third trimester.
During pregnancy, the objective is to maintain a balance of weight gain, because the fetus requires a daily amount of nutrients that will be provided by the daily food. A fluctuation in weight gain from one week to another is normal. However, if there are sudden accumulations or losses of the number of kilograms, the doctor must be notified (especially in the third trimester). This could be a sign of complications.
What happens to women who have twin pregnancies?
The weight of women pregnant with twins will be monitored by the obstetrician. The increase in the number of kilograms must be significant (but the number of kilograms will not double). If the future mother has a normal BMI before pregnancy, the weight gain will be approximately 16-24 kilograms. Overweight women will gain only 13-22 kilograms, and those who are obese at the beginning of pregnancy should make efforts not to gain more than 18 kilograms until they give birth. Of course, all these values could be modified, depending on the recommendations of the specialist doctor and specific situations.
Could being underweight be a risk for the pregnant woman or child?
As a result of morning sickness, many women lose weight easily during the first trimester of pregnancy and worry about its effects on the development of their children. Fortunately, at this moment, the child does not need too many calories and nutrients as it will need later, during pregnancy.
It is important to gain weight at a constant rate during pregnancy. If a woman does not gain weight during pregnancy, complications can occur, such as a low birth weight baby or premature birth.
Babies born to mothers who gain less than 10 kilograms during pregnancy are often considered small for their gestational age, meaning they may have been malnourished during intrauterine life.
Is it safe to lose the number of kilograms during pregnancy?
In some cases, when a woman is overweight, she can lose weight, but only under the strict supervision of a specialist doctor. However, in most cases, women should not try to lose weight during pregnancy.
How can more kilos be gained during pregnancy?
If the doctor recommends the expectant mother to gain weight, here are some suggestions:
– it is recommended that the expectant mother eats little and often, up to 6 meals a day
– foods that can be made up of quick snacks should be kept at hand: nuts, raisins, cheese, crackers, dried fruit, ice cream, yogurt
– various types of sandwiches will be made: peanut butter on toast or crackers, apples, bananas or celery. A tablespoon of creamy peanut butter will provide approximately 100 calories and seven grams of protein
– skim milk will be added to meals, such as: mashed potatoes, omelets, cereals, etc.
– another suggestion would be cream cheese, cream and other types of cheeses with various flavors. What to do if you gain too much weight during pregnancy? If a woman gains more weight than is recommended, she will discuss it with the doctor. In most cases, it is not necessary to try on your own to lose weight during pregnancy. It is important to eat a variety of foods in order to obtain the nutrients a child needs.
Here are some tips to slow down weight gain:
– choose foods with a low-fat content (for example, a sandwich with roast chicken breast, tomato salad without sauce or mayonnaise, accompanied by a simple baked potato ). Avoid fried foods (fried potatoes, mozzarella sticks or meatballs).
– whole milk products will be avoided. The pregnant woman needs at least four portions of dairy products every day. It is recommended to use skimmed milk (but also cheese, and yogurt with a low fat content) which will greatly reduce the amount of calories and fat consumed.
– sweet drinks (soft drinks, fruit juices, cold tea, etc.) that contain many calories and have a low nutrient content will be limited. Water is preferable.
– salt will not be added to food during cooking. Salt causes the body to retain water.
– the consumption of sweets and snacks that contain many calories will be limited. Cakes, candies, doughnuts, cookies, honey syrups and chips have many calories and a low amount of nutrients. Try not to eat these types of food every day. Instead, they will eat, for dessert, fresh fruit, low-fat yogurt, pretzels or snacks that have fewer calories.
– fats will be used in moderation. Fats include cooking oils, margarine, butter, sauces, mayonnaise, lard, cream and cream cheese. All these will be replaced with various types of substitutes that contain as little fat as possible.
– meals will be prepared using cooking methods that involve as little fat as possible. Food fried in oil or butter will increase the number of calories and fat. Baked, roasted or boiled foods are healthier than fried ones.
– at the doctor’s recommendation, moderate physical exercises will be done, which can help burn excess calories. Walking or swimming are safe and effective physical activities for any pregnant woman. However, before starting an exercise program, the doctor’s advice will be sought.