Healthy Eating Tips: On Gaining Weight
Your weight gain – how much and the way you gain – is a good way to tell if your pregnancy is going well. By tracking your weight gain, health professionals know how your baby is growing and what your health is like too. So, how much weight should you gain for a healthy pregnancy? Read on for the details…
The weight you gain is made up of: the baby’s weight – ideally 7 ¾ – 8 ¾ pounds (3500-4500 grams) at birth the weight of the placenta - 2 ½ pounds the weight of a larger uterus and amniotic fluids – 3 pounds the weight of extra blood – 4 pounds the weight of larger breasts – 3 pounds the weight of some extra body fat on you – 5 to 8 pounds (mother nature’s way of making sure you will have sufficient energy to produce breast milk).
How Much Weight Should You Gain?
The weight gain that is right for you depends on what you weighed before pregnancy. You should aim to gain: 25 – 35 pounds if you were at a HEALTHY WEIGHT before pregnancy 28 – 40 pounds if you were UNDERWEIGHT before pregnancy. Both you and your baby will benefit if you gain a little extra 15 – 25 pounds if you were OVERWEIGHT before pregnancy. A smaller weight gain will provide for your baby without putting extra fat on you. Use the Body Mass Index (BMI) chart below to find out whether you were at a healthy weight, underweight or overweight BEFORE pregnancy.
INSTRUCTIONS: Find your height in the shaded column on left. Move across the table until you find your weight in pounds. Circle the number at the bottom of this column. That’s your BMI.
58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 BMI
91 94 97 100 104 107 110 114 118 121 125 128 132 136 140 19
96 99 102 106 109 113 116 120 124 127 131 135 139 143 147 20
100 104 107 111 115 118 122 126 130 134 138 142 146 150 154 21
105 109 112 116 120 124 128 132 136 140 144 149 153 157 162 22
110 114 118 122 126 130 134 138 142 146 151 155 160 165 169 23
115 119 123 127 131 135 140 144 148 153 158 162 167 172 177 24
119 124 128 132 136 141 145 150 155 159 164 169 174 179 184 25
124 128 133 137 142 146 151 156 161 166 171 176 181 186 191 26
129 133 138 143 147 152 157 162 167 172 177 182 188 193 199 27
134 138 143 148 153 158 163 168 173 178 184 189 195 200 206 28
138 143 148 153 158 163 169 174 179 185 190 196 202 208 213 29
143 148 153 158 164 169 174 180 186 191 197 203 209 215 221 30
148 153 158 164 169 175 180 186 192 198 203 209 216 222 228 31
153 158 163 169 175 180 186 192 198 204 210 216 222 229 235 32
158 163 168 174 180 186 192 198 204 211 216 223 229 236 242 33
162 168 174 180 186 191 197 204 210 217 223 230 236 243 250 34
167 173 179 185 191 197 204 210 216 223 230 236 243 250 258 35
172 178 184 190 196 203 209 216 223 230 236 243 250 257 265 36
177 183 189 195 202 208 215 222 229 236 243 250 257 265 272 37
181 188 194 201 207 214 221 228 235 242 249 257 264 272 279 38
What was Your BMI?
If your BMI was: 18.5 or lower (19 on this chart): you were UNDERWEIGHT 18.5-24.9: you were at a HEALTHY WEIGHT 25 or higher: you were OVERWEIGHT OR OBESE
Guide for Gaining Weight
The way you gain weight is just as important as the total weight gained. In the first 12 weeks (first trimester) women usually gain just 2-8 pounds. Then every week thereafter, there should be a small and steady gain of ½ - 1 pound depending on your pre-pregnancy weight. Large ups and downs in weight are cause for concern and should be discussed with your health professional. Weight Before Pregnancy Underweight ~ BMI < 18.5 Healthy Weight ~ BMI 18.5 – 24.9 Overweight ~ BMI > 25 Total Gain 28 – 40 25 – 35 15 – 25 1st Trimester Gain 2 – 8 pounds 2 – 8 pounds 2 – 8 pounds Weekly Gain Thereafter 1.0 pound ¾ pound ½ pound
What About Twins?
If you are having more than one baby you need to gain even more weight. In the second and third trimesters underweight women may need to gain as much as 1 ¾ pounds per week and healthy weight women 1 ½ pounds per week.
Healthy Eating for a Healthy Weight Gain
If your eating habits are not the best, this is the time to make healthy eating a priority. You need some extra food during pregnancy but not a lot – during your first trimester no extra calories are needed. After that you need an extra 340 calories a day in the second trimester and 450 extra calories a day in the third trimester. Eat healthy foods – vegetables and fruit, whole grain products, milk and alternatives and meat and alternatives. Limit foods that are non-nutritious such as sweets, salty snack foods, pop and pastries. Eat when you are hungry and stop when you are satisfied. Remain active. Try walking during pregnancy. You will feel better for it. For 340 extra calories: 1 extra glass of milk 1 small muffin 1 orange For 450 extra calories: 2 slices of whole wheat bread 1 banana 2 tbsp of peanut butter
Want more information on A Healthy Start for You and Your Baby? Visit our Web site at www.pdhu.on.ca. 2007/05 SO/dk