Pregnancy is a time of new beginnings for a woman and her family as they get ready to welcome the arrival of another member. Although a time to celebrate, pregnancy is also a period where a woman has to exercise great caution when it comes to taking care of her health. Gaining weight during this period is normal but too less or too much of weight gain can adversely affect the health of the mother and her child. Proper weight management is therefore, paramount during the entire gestational period.
Ideal weight gain during pregnancy
The amount of weight a woman should gain during her pregnancy is dependent on her body mass index (BMI). BMI is a body fat metric, derived from the height and weight of a person. Nutritionally and physiologically, pregnancy is a very demanding time. In order to meet the growing baby’s needs and keep the mother healthy, extra or additional food is needed. More food is necessary for an improved weight gain during pregnancy and achieving an ideal baby birth weight.
Weight gain recommendations for pregnant women
| Weight (BMI) before pregnancy | Ideal weight gain |
|---|---|
| Healthy weight (BMI 18.5-24.9) | 11.5-16 kgs |
| Overweight (BMI 25-29.9) | 7-11.5 kgs |
| Obese (BMI over 30) | 5-9 kgs |
7 Healthy weight management guidelines
- Keep a count on your calories: Ideally, a woman does not require additional calories during the first 3 months (first trimester) of her pregnancy. During the second and third trimesters, women typically need 340 calories/day and 450 calories/day, respectively.
- Eat a well-balanced diet: A diet rich in whole grains, vegetables, fruits, low-fat dairy, and lean protein is ideally recommended during pregnancy. Limit your intake of sugars and solid fats by avoiding foods like soft drinks, desserts, fried foods, whole milk, and fatty meats.
- Have small meals regularly: Eating small portion size meals and at regular intervals can aid in healthy weight gain and help you deal with pregnancy issues such as morning sickness and heartburn. Eating regularly also boosts metabolism while helping you maintain blood sugar levels and keeps hunger pangs at bay.
- Stay hydrated: Aim to drink at least 6-8 glasses of water daily. Avoid flavored milk, juices, and soft drinks as these contain high amounts of sugar.
- Avoid food cravings: It is very easy to fall for chocolates, cakes, biscuits, ice-creams, etc. during pregnancy and label them as your “food cravings.” Do not stock such food items in your cupboard or refrigerator as they only add onto empty calories and are not healthy.
- Follow a meal plan: Being organized when it comes to following a meal plan will not only help you prepare meals in advance but also keep boredom away as you will have a variety of options available.
- Be active: Staying physically active will keep you from putting on excess weight. It will also increase your chances of having a normal delivery. For pregnant woman, at least two and a half hours of moderate exercise per week is sufficient. Walking and swimming are ideal forms of exercise during pregnancy.
Nutritional considerations for Indian mothers-to-be
Maintaining an ideal weight as per your BMI is important for your overall well-being during pregnancy. Being overweight can cause serious complications such as gestational diabetes.
- Overweight pregnant women can reduce their weight during pregnancy by cutting down the consumption of sugar, refined cereals, and oil. Instead moderate consumption of nuts and oilseeds is recommended for such women.
- Undernourished pregnant women are required to at least put on 13 kgs of weight during pregnancy. They must consume more of pulses, oils, and nuts.
Tips to keep in mind for diet of pregnant women
- Consume fruits rich in Vitamin C such as Indian Gooseberries (Amla), Oranges, and Guava, as these help to improve iron absorption of plant foods.
- Add green, leafy vegetables to your daily diet that are rich sources of iron. Iron is required for hemoglobin synthesis, proper mental function, and body defense of the developing fetus.
- Eat more of legumes and nuts as these are good sources of folic acid. Folic acid is essential for the synthesis of hemoglobin and reduced congenital anomalies.
- Replace cereals twice or thrice a week with millets (nutri-cereals). Use whole wheat instead of refined wheat flour and less polished rice.
- The following food sources can be used to ensure adequate nutrition:
1. Energy: Cereals (such as wheat, rice, oats, bread, and millets), Fats and Oils
2. Proteins: Fish, Meat, Poultry, Milk, and Milk Products, Nuts, Pulses
3. Vitamins and minerals: Seasonal fruits and vegetables
In a nutshell, if there is no adequate weight gain during pregnancy, it can lead to adverse pregnancy outcomes. It is important for women to consult their healthcare provider even before conception to understand the ideal weight gain they should achieve during their pregnancy, based on their current BMI. The importance of proper physical activity and healthy eating cannot be undermined as they help to avoid excess weight gain. By incorporating the guidelines and tips mentioned above, a successful and healthy pregnancy can be achieved.
References:
1. Pregnancy: Healthy weight and weight gain. Raisingchildren.net.au. https://raisingchildren.net.au/pregnancy/health-wellbeing/healthy-lifestyle/healthy-pregnancy-weight-and-weight-gain.
2. Weight gain during pregnancy. Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/reproductivehealth/maternalinfanthealth/pregnancy-weight-gain.htm.
3. Weight gain during pregnancy. The American College of Obstetricians and Gynecologists. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2013/01/weight-gain-during-pregnancy.
