Healthy weight gain during pregnancy

  • However, too much extra weight during pregnancy can increase your chances of:
    • high blood pressure with complications in pregnancy (pre-eclampsia)
    • diabetes during pregnancy (gestational diabetes)
    • needing a caesarean section
    • having a large baby. This increases their risk of becoming obese in childhood and early adult life
    • difficulty losing weight after your baby is born. This may increase your risk of developing diabetes, heart disease and some cancers later in life.
  • Not gaining enough weight during pregnancy can increase the chances of having a premature (preterm) birth, or a small for age baby.

How much weight should I gain?

The come of weight that you should gain during pregnancy depends on your pre-pregnancy body aggregate exponent ( BMI ). This is your burden ( measured ) in kilogram divided by your height ( measured ) in metres squared. You can ask your health practitioner to help you with this, specially if you do not have accurate scales at dwelling .
For exercise : if you are 1.68 meter tall and count 82 kilogram :
Your BMI = 82 kg/(1.68 m x 1.68 m) = 29 kg/m2 = Overweight class ( orange discolor )
The Kidspot web site has an on-line tool that can help you calculate your BMI.

alternatively, you can use the graph below to help you. Find your altitude, then go across the chart till you are in the column headed by your system of weights ( kilogram ). The number in the cell is your BMI ( rounded to the nearest hale act ). The color of the cell indicates which recommendations are right for you .

BMI chart

Click to enlarge .
In the first trimester ( first 12 weeks ), most women do not need to gain much system of weights ( normally less than 2 kilogram ) – which is merely adenine well for those who have dawn illness early in pregnancy. Some women even lose a modest come of weight. If this happens to you, you do not need to be concerned arsenic long as you start to gain weight steadily in the second and one-third trimesters of your pregnancy .
The table below can be used as a guide to help you work out how much weight unit you should gain during your pregnancy. Regardless of your BMI at the start of pregnancy, you can placid have a goodly weight unit acquire during pregnancy .
Most women do not gain much burden during the first trimester of pregnancy ( between a half and 2 kilograms ). The rate of weight gain can vary during the rest of your pregnancy and may not be the like every week .

Recommendations for total weight gain during pregnancy, by pre-pregnancy or early pregnancy (less than 10 weeks) BMI

Pre-pregnancy or early pregnancy (less than 10 weeks) BMI (kg/m2) Total weight gain range
Underweight (<18.5) 12.5 kg–18 kg
Healthy weight (18.5 – 24.9) 11.5 kg–16 kg
Overweight (25.0 – 29.9) 7 kg–11.5 kg
Obese (≥ 30.0) 5 kg–9 kg

informant : IOM and NRC 2009

If you’re having twins

It is particularly important to gain the correct total of weight when you ’ ra have a bun in the oven twins because your weight unit affects the babies ’ weight. And because twins are much born before the due date, a higher parentage weight is important for their health. It is crucial you work with your health care provider to determine what ’ s correct for you .
Consider these general guidelines for pregnancy weight addition if you ’ rhenium carrying twins :

Pre-pregnancy or early pregnancy BMI (kg/m2) Recommended weight gain
Healthy weight (BMI 18.5 to 24.9) 17 kg–25 kg
Overweight (BMI 25 to 29.9) 14 kg–23 kg
Obese (BMI 30 or more) 11 kg–19 kg

reference : IOM and NRC 2009

Where does the extra weight in pregnancy go?

pregnancy is a unique time in which your soundbox changes to meet the needs of your growing baby. Your body must store nutrients and increase the amount of blood and other fluids it makes .
here is an model of how much each component depart weighs during pregnancy if your child ’ sulfur birthweight is 3.5 kilogram, and you gained 12.8 kg during your pregnancy :

Baby 3.5 kg
Fluid around the baby (Amniotic fluid) 0.9 kg
Placenta 0.7 kg
Growth of your womb (uterus) 0.9 kg
Growth of your breasts 1.1 kg
Increased amount of blood 1.5 kg
Increased amount of other body fluids 1.1 kg
Storing of nutrients (fat and protein) 3.1 kg
Total weight gain based on this example 12.8 kg

Is it safe to lose weight when pregnant?

Dieting to lose weight during pregnancy is not recommended .

Managing your weight gain

While it is ideal to be a healthy slant before becoming fraught ( internet explorer, a BMI between 18.5 and 24.9 ), we know that this doesn ’ thyroxine always happen ! If you are outside the healthy slant range, you can still help your pamper by gaining weight within the commend range for your BMI category .
lecture to your run motherhood carer about how you can monitor your weight, and for advice about feed and being active during your pregnancy .

Healthy weight gain tips for healthy women

here are some tips to help you manage goodly burden profit during pregnancy .

  • Pregnancy is not about ‘eating for two’. In the first 12 weeks of pregnancy, you can eat the same amount as you usually would. It is important you eat healthy food.
  • After the 12th week, and if you are a healthy weight, the extra food you need each day is about the same as a wholegrain cheese and tomato sandwich, or a wholegrain peanut butter sandwich and a banana. If you are overweight or obese, the extra food you need is about the same as 1 slice of wholegrain bread or 2 apples.
  • Drink water rather than sweetened drinks or fizzy drinks.
  • Drink low-fat [trim (green top) or calcium-extra (yellow top)] or light blue milk instead of full-fat (blue or silver top) milk.
  • Choose wholegrain bread instead of white bread.
  • Eat a healthy breakfast every day, such as wheat biscuits or porridge with low-fat milk, or 2 slices of wholegrain toast.
  • Have at least 4 servings of vegetables and 2 servings of fruit every day. Buy vegetables and fruits that are in season, or buy frozen vegetables to help reduce cost, wastage and preparation time. Tinned fruit in juice are also a good option.
    • Examples of a vegetable or fruit serving:
      • half a cup of peas, broccoli or carrots
      • 1 medium-sized potato, banana, orange or apple
      • 1 large kiwifruit.
    • If vegetable/fruit juice or dried fruit is consumed, it contributes a maximum of only 1 serving of the total recommended number of daily servings for fruit/vegetables.
  • Prepare and eat meals at home. Have takeaways no more than once a week.
  • Choose healthy snacks such as unsweetened or low-sugar, low-fat yoghurt, fruit, cheese and crackers, home-made popcorn, a glass of trim milk, a few unsalted nuts (eg, 6 or 7 almonds) or a small wholegrain sandwich.
  • Aim to do at least 30 minutes of moderate intensity activity 5 or more days a week, eg, brisk walking or swimming (or as advised by your doctor, midwife or physiotherapist). The ‘talk test’ is a simple way to estimate intensity: as a guide, you should be able to carry out a conversation but not sing while doing moderate intensity activity.

( The Ministry of Health acknowledges the work of E Jeffs and Canterbury DHB in producing these tips. )

Returning to pre-pregnancy weight

Gaining the right amount of weight unit during pregnancy through a assortment of good feed and action choices will make returning to your pre-pregnancy system of weights easier .
If you were overweight or corpulent before becoming meaning but established good corrode and activity habits during pregnancy, continuing to do so after your baby is born will help support gradual weight loss. This will not adversely affect the ability to breastfeed or the quantity or timbre of your breast milk .
The greatest amount of system of weights loss normally occurs in the first 3 months after parturition and then continues at a dense and steady rate until 6 months after parturition. Breastfeeding helps you return to your pre-pregnancy slant as some of the weight you gain during pregnancy is used as fuel to make breast milk .

Future pregnancies

If you are planning another pregnancy, it is a good mind to establish healthy feed and natural process patterns and try to reach a goodly slant before becoming meaning. For some, this will be a matter of returning to your pre-pregnancy burden or near to it .
Retaining overindulgence burden over subsequent pregnancies increases your risk of developing diabetes and kernel disease later in life.

Speak to your tip motherliness carer for more advice .
Don ’ triiodothyronine forget to take an 800 microgram tablet of folic acid each day if you are trying to become meaning !

Find out more from the Ministry

More detail nutrition advice for health practitioners is available in Food and Nutrition Guidelines for Healthy Pregnant and Breastfeeding Women : A background newspaper .

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