Healthy Pregnancy Weight Gain
Written by: Perry Nichols
Proper Nutrition is Important for a Successful Pregnancy
Proper nutrition is of the utmost importance for a successful pregnancy and a well developing fetus. For the healthiest pregnancy weight gain, most health care specialists advise eating several smaller meals throughout the day, increasing the amounts of proteins, vitamins, and essential nutrients to their patient's diets.
Pregnant Women Need an Extra 300 Calories Per Day
A pregnant woman requires roughly 300 calories more each day than she normally would to best support the growing fetus. This amount contradicts the ever popular "eating for two" adage, but is actually all that's needed to sustain the developing baby.
Average Weight Gain for Pregnant Women is 25 - 35 Pounds
While each woman's needs may be a bit different, a healthy pregnancy weight gain for a woman of average weight is 25 to 35 pounds. A woman who is underweight at the time of pregnancy should aim for 28 to 40 pounds of extra weight during these 9 months.
Average Weight Gain for Twins is 35 - 45 Pounds
Generally, doctors advise women to gain an average of two to four pounds per week during the first trimester, or first three months, and then one pound per week for the remainder of the pregnancy. If a woman is expecting multiples, the average weight gain should rise to 35 to 45 pounds at a rate of one and a half pounds for the last six months, after the initial gain during that first trimester.
Losing Weight While Pregnant
It is never recommended or deemed safe for a pregnant woman to lose any amount of weight during a pregnancy. Following a moderate exercise program that's doctor supervised including walking or swimming are effective ways of dealing with unwanted weight gain. In general, women who are already overweight when becoming pregnant are usually advised to gain no more than 15 to 20 pounds.
The Specifics of Pregnancy Weight Gain
Considering that most babies are usually only around seven to eight pounds at birth, where does all of that extra weight actually go? Here are the specifics broken down for an average 25 to 35 pound pregnancy weight gain.
- The baby: 8 pounds
- The placenta: 2 - 3 pounds
- Enlarged uterus: 2 - 5 pounds
- Amniotic fluid: 2 - 3 pounds
- Breast tissue: 2 - 3 pounds
- Increased blood supply: 4 pounds
- Extra fat storage for breast feeding and delivery: 5 - 9 pounds
Five Hints for Healthy Pregnancy Weight Gain
For ways of gaining the right amount of weight while pregnant:
- Snack on easy to eat items such as yogurts, nuts, raisins, dried fruits, cheeses, crackers, and pretzels instead of unhealthier choices such as potato chips or fast foods.
- Eat fruits such as apples, melons, strawberries, and bananas, as well as a variety of colorful vegetables. Spread a tablespoon of peanut butter on toast or pieces of celery for a good source of protein.
- Eat five to six small meals instead of three larger meals each day of the pregnancy.
- If you need to gain weight, use condiments such as sour cream, butter, or gravy to meals when able, and add non-fat powdered milk to potatoes, eggs, and hot cereals for an extra caloric boost.
- If you need to lose weight, avoid whole dairy products, opting for 2% instead, and limiting the amount of sugary drinks that contain "empty" calories. Fats and salt should also be used in moderation.
