It is that time of year when, full of good intentions, we start thinking about healthy eating after perhaps over-indulging at Christmas. But just how much weight is it healthy to gain while pregnant, and why is maintaining a healthy weight so important?
Every pregnant woman gains weight differently so there are no official guidelines for how much weight you should put on. The most important thing is to maintain your weight to a safe and healthy level for you and your baby.
An increase in body fat contributes only to a small percentage of the weight gained in pregnancy. This is mostly caused by the following:
- the baby
- the placenta
- the amniotic fluid (the water surrounding your baby)
- increased blood volume
- natural fluid retention
- your growing breasts
Some women may unintentionally lose weight during the first few months of pregnancy, especially if they have hyperemesis (morning sickness). But you must not try to lose weight or resort to a calorie-controlled diet while you’re pregnant as this is not healthy for you or your baby.
You probably won’t be weighed at each visit with your midwife if you are within a healthy weight range. But if you have an underweight or overweight body mass index (BMI) your doctor or midwife may weigh you more frequently because there are more potential risks for you and your baby.
How much is a healthy weight gain in pregnancy?
Most women put on between 10kg (1.5 stone) and 12.5kg (2 stone) during their pregnancy.
Your healthy weight gain during pregnancy may depend on the weight you were before you got pregnant. Generally, it is recommended that women who are underweight (BMI under 18.5) are recommended to put on between 13-18kg while women in the normal weight range (BMI of 18.5-24.9) are recommended to put on between 11-16kg. Those women who are overweight (BMI between 25 and 29.9) are recommended to put on between7-11kg. Women with a BMI of 30 or more are recommended to put on between 5-9 kg.
These recommendations are for a singleton pregnancy, and the values with be higher for those expecting twins or triplets.
These figures are just guidelines, and the most important thing is to keep your weight gain to a safe and healthy level.
Your doctor or midwife will be able to advise and reassure you about what is right for you. If you are underweight or overweight, you should get extra care and support during your pregnancy and your antenatal care will be Consultant-led.
Not gaining enough weight during pregnancy can increase the chances of having a premature (preterm) birth, or a small for gestational age baby.
However, if you gain too much extra weight during pregnancy, you can increase the risk of:
-
- High blood pressure with complications in pregnancy (pre-eclampsia)
- Gestational diabetes
- Needing a Caesarean section
- Having a large baby. This in turn increases their risk of becoming obese in childhood and early adult life
- Finding it difficult to lose weight after your baby is born. This may increase your chance of developing Type 2 diabetes, heart disease and some cancers later in life.
How can I manage my weight during pregnancy?
For most women, if you have always been active, continuing to exercise at the same level during pregnancy is safe and healthy.
If you are not used to exercising or haven’t exercised for a while, this is a great time to start. You could try going for a brisk walk or doing some gentle exercise for about 10-15 minutes a day, three times a week before building up slowly to 30 minutes a day. Remember, you’re not trying to get as fit as possible, you just need to stay physically active. You can do most types of exercises in pregnancy so there are lots of things you can try.
If doing physical activities is difficult, just try not to stay sitting down for long periods of time. Try to walk as much as you can and make small changes to increase your daily physical activity. For example, take the stairs instead of the lift at work, or park a little further from the supermarket to increase your daily steps.
It’s important to listen to your body and do what feels right for you. As a general guideline, you should be able to hold a conversation while exercising. If you can’t, you need to slow down.
Try to eat well, too. There is no need to ‘eat for two’ – that is an old wives tale. You do not need to take in extra calories until the third trimester, at which point you only need an extra 200 calories per day.
What should I eat to maintain a healthy diet?
A well-balanced diet is essential for the health of both Mum and baby. Green vegetables such as spinach and broccoli provide folate to help baby’s development and iron. Lean red meat such as beef contains iron and protein. Iron can also be found in cereals, wholegrain bread, eggs and pulses. Nuts and seeds provide essential omega-3 fatty acids, vitamin E and iron. Oily fish also contain omega-3 but should be limited to once or twice a week. Hard cheese, pasteurised yogurt and milk provides calcium for the baby’s developing bones and teeth. There is no need to drink full-fat milk as all the vitamins and minerals are present in the same quantity of skimmed or semi-skimmed milk. Baked beans are also an excellent source of protein, fibre and iron.
Foods to avoid include unpasteurised soft cheeses, pâté, liver, raw or partially cooked eggs, raw shellfish and pre-packaged salads as these have a higher risk of bacterial contamination. You should not drink alcohol and avoid supplements which contain Vitamin A such as fish liver oils, as these can be harmful to the baby.
The key to maintaining a healthy weight in pregnancy is to make small changes gradually to improve your diet and the amount of activity you do on a daily basis. Most importantly,