When you find out you're expecting a baby, one of the things you often hear from family and friends is, "Now we need to eat for two." While this may sound like a loving thing to say, is this really true? Eating a healthy, balanced diet is essential for your baby to get the nutrition they need and grow properly. But how many extra calories do you really need to do that? Let's find out for sure.
How many extra calories do you really need?
Even though you need extra calories, "eating for two" doesn't mean eating twice as much. On average, a pregnant woman only needs about 300 extra calories per day, more than she ate before she got pregnant. This will help you gain the right amount of weight during pregnancy.
Imagine what these 300 calories are like.
- A large banana and a cup of low-fat yogurt.
- Two well-boiled eggs.
- A few cashews and a glass of milk.
You can easily get those extra calories from something small and healthy like this, so it's important to think about quality over quantity.
How much weight should you gain?
This is not the same for everyone. This is determined by your body weight when you became pregnant. Therefore, it is best to talk to your doctor about the right weight for you. Here are the generally recommended weight ranges.
The important thing is, don't stress yourself out over these numbers. These are just general guidelines. Your doctor will advise you on the best course of action for you.
| Your weight before pregnancy | Average weight gain during pregnancy |
|---|---|
| Underweight | 12.5 to 18 kilograms (28-40 pounds) |
| Average weight | 11.5 to 16 kilograms (25-35 pounds) |
| Overweight | 7 to 11.5 kilograms (15-25 pounds) |
| If you are expecting twins | 16 to 20.5 kilograms (35-45 pounds) |
On average, you will gain about 1-2 kilograms (2-4 pounds) during the first 3 months of pregnancy. After that, it is normal to gain about 0.5 kilograms (1 pound) per week for the rest of the pregnancy. If you are expecting twins, this rate of weight gain will be slightly higher.
Where does this increased weight get stored in the body?
Not all of the weight you gain during pregnancy is stored as fat on your body. It's broken down into several parts. Simply put, here's how.
| The part that adds weight | Average weight (by weight ) |
|---|---|
| Baby | ~ kg. 3.5 |
| Placenta | ~ 1-1.5 kg. |
| Amniotic fluid | ~ 1-1.5 kg. |
| Enlarged breast tissue | ~ 1-1.5 kg. |
| Increased blood supply | ~ 2 kg. |
| Fat stored for childbirth and breastfeeding | ~ kg. 2.5-4 |
| Larger uterus | ~ 1-2.5 kg. |
| Total | ~ kg. 11.5-16 |
Try these things to gain the right amount of weight
If your doctor advises you to gain a little more weight, you can try these things.
- Eat 5 or 6 small meals a day. Eating small meals several times a day will make you feel less hungry and will help you add up the calories more easily than eating a large meal at once.
- Keep healthy snacks nearby. Things like cashews, peanuts, raisins, cheese and crackers, dried fruit, and yogurt are good options.
- Add nutritious items to your meals. Spread some peanut butter on bread, crackers, apples, and bananas. A tablespoon of peanut butter has about 100 calories.
- When you're mashing potatoes, making eggs , or making porridge, add a little nonfat powdered milk to it. This can add nutrition without changing the taste too much.
- Add some butter, margarine, and cheese to your meals. But these should be added in moderation and with control.
What to do if you gain too much weight?
Sometimes you may gain more weight than recommended. If this happens, don't panic, but talk to your doctor first. Most of the time, the advice is to lose weight after giving birth. Never try to lose weight on your own without medical advice.
However, you can do these things to control the rate of weight gain:
- If you eat fast food, choose low-fat options. Choose something like a grilled chicken sandwich without sauce or mayonnaise, or a salad with low-fat dressing. Stay away from things like french fries, cheese balls, and breaded chicken.
- Use low-fat (skim, 1%, or 2%) milk instead of whole milk. You only need about 4 servings of dairy a day, but choosing low-fat options can help cut down on unnecessary calories and fat.
- Limit sugar and sweetened beverages. These only provide empty calories. Instead, drink things like water and soda.
- Reduce your salt intake. Salt causes your body to retain water, which can make you feel bloated and appear heavier.
- Be mindful of your cooking methods. Instead of deep frying, prepare food by baking, grilling, or boiling.
- Exercise. Moderate exercise like walking and swimming is very good for pregnant women. These help burn unnecessary calories. But before starting any exercise, ask your doctor what is right for you.
In a situation like this, you should definitely see a doctor.
It is very important to talk to your doctor in any of the following situations.
| Opportunity | Why is that important? |
|---|---|
| If you want to know the appropriate weight gain goal. | It is important to have the right goal that suits everyone. |
| If you think you are gaining too much weight. | You can find out the cause and get advice on changing your lifestyle if necessary. |
| If you lose weight in the second or third trimester. | Since weight loss is not normal during this time, a medical examination is necessary. |
| If you are unable to eat properly due to an eating disorder. | You need expert help to get the nutrition you and your baby need. |
| If you gain weight suddenly and very quickly. | This could be a sign of a condition called preeclampsia , which is a serious condition that requires immediate medical attention. |
Take-Home Message
- There's no need to "eat for two" during pregnancy. It's not the quantity that matters, but the quality of the food. All you need is an extra 300 healthy calories a day.
- The amount of weight you should gain depends on your pre-pregnancy weight. Talk to your doctor about this and set a specific goal for yourself.
- Do not try to lose weight during pregnancy without medical advice for any reason.
- Notify your doctor immediately, as sudden and rapid weight gain (e.g., more than 1-2 kg per week) may be a sign of a serious health condition.
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