Ask any woman who's had a baby and she'll likely say that putting on extra weight wasn't exactly her favorite part of being pregnant. If you recently found out that you're expecting, you may wondering if there's a way to avoid putting on those extra pounds. The truth is that you do need to consume extra calories during pregnancy, although not as many as you might be thinking.
Normal Weight Gain
Normal weight gain is in the 25- to 35-lb. range, according to the Institute of Medicine. That figure can change quite a bit, however, if you're underweight or overweight. You should only put on 11 to 20 lbs. if you're obese at the start of pregnancy. Limit your weight gain to 15 to 25 lbs. if you're overweight. Gaining up to 40 lbs. may be needed if your body mass index is below 18.5. The extra weight is distributed throughout your body, with the majority going toward your baby and your own stores of fat and protein. The placenta, uterus, breasts, blood and other body fluids take on the rest of the weight gain.
Extra Calories
Putting on weight requires an increase in your caloric intake. However, the amount varies depending on what stage you're at in your pregnancy. Eating an extra 300 calories per day is the norm in the middle of your pregnancy. A slightly lower number is needed during the first trimester, while you may need more than 300 during the final one, according to the American Congress of Obstetricians and Gynecologists. If you're overweight or obese, your increased calories needs will be minimal. As with weight gain, your physician will work with you to determine exact figures that are healthy for you and your baby.
Nutrition & Your Baby
The primary purpose of these extra calories is to help your baby grow and develop properly. In essence, you are eating for two because your food consumption must provide nutrition for both you and your baby. In fact, your need for all vital nutrients increases during pregnancy. For instance, folate is involved in blood and protein production in addition to helping prevent conditions such as spina bifida in your baby. It's also important to increase your intake of calcium-rich foods because your baby's development can deplete calcium stores in your bones. Iron is involved in red blood cell production and not getting enough can cause maternal anemia, which can have repercussions for your baby as well.
Recommended Foods
Indulging in extra servings of chips may increase your caloric intake, but it won't benefit you or your baby's health. Your diet should be full of healthy whole foods that provide an array of minerals, vitamins and other nutrients. The American Dietetic Association recommends filling your plate with veggies, fruits, whole grains, low-fat dairy and lean sources of protein like poultry or beans. Avoid raw or unpasteurized foods, which can cause serious food-borne illness. Talk with your doctor about how much seafood is safe to consume to avoid mercury poisoning.
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