Getting Started One of the inevitable things about pregnancy is that you will gain weight. Many women have the mentality that they are eating for two. While this is partially correct, however, it does not mean eating for two full-grown adults. The health of the baby and it s weight at birth are directly related to how much weight you gain during pregnancy. Gaining too much or too little weight can lead to serious problems for you and your baby. How much you weigh specifically your BMI indicates how much weight you should gain during pregnancy. Begin by determining your Body Mass Index (BMI). Or search for an online BMI calculator made by CDC. Multiply your pre-pregnancy weight by 703 Divide the above number by your height in inches squared, to get your BMI. Use the following table to find your BMI category (Current Weight) (Height in inches) x (Height in inches) X 703 = BMI So, how much weight is the appropriate amount? The amount of weight you should gain is based upon your BMI, and your OB s recommendation. The following table will allow you to find your BMI and the total amount of pounds you should gain. Once you have calculated your BMI use the following chart to determine your recommended weight gain.
[www.acog.org Accessed August 2017] The rate at which you gain weight is just as important as the total amount of weight you gain. During the 1st trimester of your pregnancy you should gain a total of 2 6 pounds depending on your pre-pregnancy BMI. o During these first three months you will not need to increase your calorie intake. But you need to focus on consuming healthy foods to meet your nutrient needs. o Note these are general guidelines. Morning sickness, expanding blood volume, among other things can play a huge role. So discuss these guidelines with your doctor. During the 2nd and 3rd trimesters you should gain approximately ½ -1 pound per week, keeping your weight on a steady increase. o During the 2nd trimester you should increase your total calorie intake by about 300 calories per day. The best way to monitor caloric intake is by your weight gain. o During the 3 rd trimester you should increase your total calories by about 400 calories per day. o If you are exercising you will want to increase your intake more than 400 calories.
Where does the weight come from? Slow and Steady While adding foods, be sure to add healthy foods that enhance the balance and variety of your diet. Keep sweets and high-fat foods in proper moderation. Adding foods such as nuts, seeds, oils, and avocado can add calories as well as healthy fats to your daily intake. Increasing your calories can be easier if you split them up into small, frequent meals throughout the day. You should aim to eat 5 or 6 meals that are approximately 350-450 calories per meal. End all intentional and unintentional meal skipping. You may find that you need to plan your meals more and eat-by- the-clock. Eating-by-the-clock means setting specific times in which you will eat and sticking to it. If you are eating 5 or 6 meals each day you may eat at 6:00 am 9:00 am 12:00 pm 3:00 pm 6:00 pm 9:00 pm (optional). If you choose to make your last meal at 6:00 pm you will want to aim to eat a meal consisting of approximately 450-500 calories. This will help you avoid overeating when you are too hungry and can even improve symptoms of nausea and fatigue. Eat within the hour of exercise. It is recommended that pregnant women eat a small snack that contains complex carbohydrate, some protein and a little fat one hour prior to exercising. This type of meal is digested more slowly and helps to prevent rapid changes in blood sugar levels.
Add snacks into your day. If you are used to three main meals throughout the day you should add a few snacks - such as fruit, yogurt, or pretzels - to your schedule to meet your calorie needs. Here are some great snack options: o 1 medium apple with a hard cheese like cheddar, Monterey jack, or Swiss o 1 egg on a whole wheat English muffin o Homemade trail mix: 1/2 cup walnuts, ½ cup unsweetened coconut, ½ cup dried diced mango, and ½ cup cashews (makes 2 cups, ½ cup = 1 serving) o Small container of plain Greek yogurt topped with 1 cup blueberries and 2 Tbsp. chopped walnuts o ½ cup cucumber slices, ½ cup carrots, ½ cup celery sticks with ¼ cup guacamole o Small bowl cottage cheese topped with 1 cup diced mango and 2 Tbsp. high-fiber granola o Half an avocado spread onto 1 slice rye crisp bread or whole grain crackers When filling your plate: o Drink approximately 10 cups of fluid each day o Make half your plate fruits and vegetables o Choose whole grains over refined grains o Include protein from low-fat sources such as seafood*, lean meat, poultry, eggs, beans, and unsalted nuts and seeds. *Pregnant women should avoid eating fish and shellfish containing mercury. Too much mercury can harm your baby s developing nervous system. Both the FDA and EPA encourage women to avoid: Swordfish- Shark - King Mackerel - Tilefish Don t worry, not all fish are off limits. You can safely eat up to 12 ounces of seafood per week. The best choices include: Shrimp - Canned light tuna (limit albacore tuna and tuna steaks to no more than 6 ounces a week) Salmon King Crab Lobster Trout
------------------------------------------------------------------------------------- o Folic Acid (folate): Current guidelines recommend pregnant women get at least 600 micrograms of folic acid daily. Your prenatal vitamin should provide a good amount of this. o Iron: Increased blood supply requires extra iron from you. Aim for 27mg daily from your prenatal, lean red meat, poultry, iron-fortified cereals, and prune juice. o Calcium: Used to build your baby s bones and teeth. You need 1,000mg of calcium daily. The best sources are milk and milk products but can also be found in broccoli, dark leafy greens, or a calcium supplement. o Vitamin D: A sidekick to calcium, Vitamin D also helps the baby s bones and teeth develop while also promoting healthy skin and eyesight. You need 600 IUs a day from sources such as milk fortified with vitamin D and fatty fish such as salmon. Your body also makes Vitamin D from sunlight. ------------------------------------------------------------------------------------- o Sugar: limit your intake to 6 teaspoons of added sugars daily or 25 grams. o Caffeine: Cut your intake to less than 200 mg daily (one 12- ounce cup of coffee) ------------------------------------------------------------------------------------- o Alcohol: Any type of alcohol is strictly prohibited for those who are already pregnant or those trying to conceive. Alcohol affects the growing baby by depriving it the oxygen it needs to correctly develop all of its organs. o Unpasteurized milk and foods made with unpasteurized milk o Hot dogs, luncheon meats, and cold cuts unless they are heated until steaming hot just before serving o Refrigerated smoked seafood o Raw and undercooked seafood, eggs, and meat. [www.acog.org Accessed August 2017] www.momsintofitness.com