Pregnancy & Weight Gain
What to Know About the Big “W”
You may feel like you have been riding an emotional roller coaster since you found out you were pregnant. One moment you are joyfully paging through a baby name guide, the next moment you are crying over an Oprah show re-run, and yet another day you are obsessing about your unborn child’s choice of profession.
Pregnancy is a wonderfully exciting time, but it can also be filled with angst. Probably second to our concerns about the well-being of our unborn child, is the big “W”. We fret about whether we’re gaining weight too fast, have not gained enough, or that we will end up resembling the purple roly-poly girl in Willie Wonka. The scale in our OB’s office elicits fear and sometimes loathing. If you are thinking, “yep, that pretty much covers it”, take a deep breath and relax.
Your body has an amazing barometer, which allows you to gain just the right amount of weight during pregnancy where it is needed. For example, to grow a healthy baby your body distributes weight (approximately) in the following way:
- Baby: 7-8 pounds
- Placenta: 1-2 pounds
- Amniotic fluid: 2 pounds
- Uterus: 2 pounds
- Breast tissue: 2 pounds
- Blood volume: 4 pounds
- Fluids in maternal tissue: 4 pounds
- Fat stores: 7 pounds
Years ago, pregnant women were strongly encouraged to limit weigh gain to no more than 20 pounds. We now know that more weight may be better when it comes to the health of you and your baby. However, these more relaxed guidelines are not your golden ticket to Wonka Land. Rather, they are a green light to eat a healthful diet to ensure that your baby is getting optimum nutrition and growing at a normal rate.
The amount of weight you should gain depends on your body mass index (BMI) before pregnancy. Keep in mind that every woman is different and this is not a once size fits all set of guidelines. Talk with your doctor to determine what weight goal is right for you.
In general, you should gain:
- 25-35 pounds if you were at a healthy weight before pregnancy (BMI of 18.5-24.9); 37-54 pounds if carrying twins
- 28-40 pounds if you were underweight before pregnancy (BMI of less than 18.5); 40-50 pounds if carrying twins
- 15-25 pounds if you were overweight before pregnancy (BMI of 25-29.9); 31-50 pounds if carrying twins
- 11-20 pounds if you were obese before pregnancy with a (BMI of over 30); 25-42 pounds if carrying twins
Possible issues associated with gaining too much weight include; varicose veins, gestational diabetes, back and leg pain, and increased fatigue. A general rule of thumb for rate of weight gain is one to four pounds during the first trimester, and one to two pounds per week in the second and third trimesters. It is important that weight gain is steady, because this ensures that your baby is receiving a daily supply of important nutrients. However, it is okay if your weight fluctuates a bit from week to week. If you suddenly gain or lose weight, especially in your third trimester, contact your OB as this can be indicative of a possible complication.
Conversely, you may find that you have trouble gaining weight in your first trimester, or that you have lost a little weight. During the first trimester it is not unusual to have morning sickness, which can undoubtedly reduce your appetite. It is natural to worry about the effects this may have on your baby’s development. The good news is that your baby does not need as many calories and nutrients in the first trimester as later in pregnancy. However, inadequate weight gain during pregnancy (less than 20 pounds if your pre-pregnancy weight was normal) can increase the risk of delivering a low-birth weight infant or delivering prematurely.
It all boils down to eating healthfully for two and this doesn’t mean double portions! You may find that eating five or six small meals a day, rather than three larger meals, is easier to tolerate. Choose foods packed with lean proteins, healthful fats (nuts and nut butters, avocado, and olive oil), and whole grains. Include plenty of fruits and vegetables for the important nutrients and fiber they provide. And if you find that golden ticket (or even if you don’t), indulge in some good chocolate once in a while. The darker the better for its antioxidant benefits.