What most women fear…. Being FAT! However, it’s really not posible not to put on weight during pregnancy. Why are some mothers so thin with only a tummy protruding out but some blow up like a balloon everywhere?
By the end of your pregnancy, your extra weight gain should be around 10 to 12kg to be normal.
For practical reasons the pregnancy is divided into three periods:
- the first period runs from week 0 to 12 where it is normal to gain 1 to 2kg
- the second period runs from weeks 12 to 28 in which it is normal to gain 300 to 400g a week.
- the third period runs from weeks 28 to 40 and it is normal to gain 1 to 3kg a month.
It is not necessary to be obsessive about your weight during pregnancy. However, excess weight gain is probably best avoided since most women will want to return to the same dress size within a few months of delivery.
Where do the extra kilos come from?
A baby weighs approximately 2.5 - 3.5kg before birth
The uterus grows to approximately 900g
The placenta weighs approximately 650g
The amniotic fluid weighs approximately 800g
The woman's breasts grow by approximately 400g
The weight of the extra blood is approximately 1.25kg
Water retained in the body tissues weighs approximately 2kg
The layer of fat beneath the skin weighs approximately 1.7kg
How to prevent getting putting on the unnecessary fats and your unborn baby gets the essential food and grows well? You will have to decide for yourself and get your gynae's recommendations.
Eat for 2? True or False?
It is not true that a pregnant woman should eat for two people. What is true is that during a pregnancy, a woman has to provide good nutrition for two individuals – herself and the baby. The growing baby gets all its nourishment from its mother through the umbilical cord, so diet is very important during this stage. If the mother is lacking in any vitamins and nutrients her baby might lack them too.
If a woman has had trouble keeping her weight up or down before the pregnancy, she should make a nutritional plan with the help of her gynae.
How much energy does a woman need during pregnancy?
- A woman who is not pregnant needs approximately 2100 calories per day.
- A pregnant woman needs approximately 2500 calories per day.
- A breastfeeding woman needs approximately 3000 calories per day.
What sort of food should pregnant women eat?
- A well-balanced diet should contain something from all the food groups: dairy products, fruit, vegetables, fish, meat, eggs, fat and carbohydrates. A pregnant woman needs to eat something from all these food groups every day in order to get the proper amounts of energy.
- Approximately 10 per cent of calories should come from protein. Protein is mainly found in meat, fish, eggs, dairy products and beans.
- Approximately 35 per cent of calories should come from fat, which is mainly found in butter, oils, margarine, dairy products and nuts.
- Approximately 55 per cent of calories should come from carbohydrates, which are found in bread, pasta, potatoes, rice, corn and other grain products.
Supplements
- Folic acid
During the first three months of pregnancy (and preferably before becoming pregnant) a woman needs folic acid. This is one of the B-group vitamins and is also known as vitamin B9. It is important during pregnancy for the creation of the baby's nervous system.
It can help prevent neural tube defects such as spina bifida and other congenital malformations such as cleft palate or cleft lip.
Sources of folic acid are barley beans, fruit, green vegetables, orange juice, lentils, peas and rice. It is recommended that all pregnant women take a daily 400 microgram supplement of folic acid a day for two months before conception and three months into their pregnancy. The dosage of the supplement should be larger approximately 5mg per day .
- Iron
During pregnancy, a woman's body needs more iron than usual to produce all the blood needed to supply nutrition to the placenta. Good sources of iron are green vegetables such as broccoli and spinach, strawberries, muesli and wholemeal bread.
Iron is more easily absorbed if it is taken in conjunction with vitamin C - either as a supplement or in citrus fruit or juice. Tea and coffee can interfere with the body's absorption of iron.
It is often recommended that all pregnant women take an iron supplement every day from the 20th week of pregnancy. This is not necessary if a woman has a good diet and routine blood tests show that she is not anaemic. Iron supplements however may cause constipation.
- Zinc and calcium
The minerals zinc and calcium are also needed for the development of the embryo. However, it is usually possible to obtain enough zinc and calcium by following a varied diet alone.
Remember, the goal of prenatal vitamins is to supplement your diet, not to replace it. Eating a balanced diet is still the best nutrition for your baby. Prenatal vitamin supplements cannot make up for poor eating habits.
What should be avoided during pregnancy?
- Vitamin A
Excess amounts may cause damage to the embryo. Foods containing large amounts of vitamin A include liver, and should be eaten on an occasional basis only.
- Unpasteurized cheeses, blue-veined cheeses
These are not recommended because of the possible risk of transmission of infectious diseases such as Listeria.
Prenatal/Maternal Milk
There are many brands on the shelf that you can consume while pregnant. This milk provides the vitamins needed during pregnancy. If you are already taking in the supplements, always ask your doctor for advice if there’s a need to drink the milk.
Tonics
Chinese herbs have a long history behind them and some people do actually benefit from them. Always consult your doctors before you decide to take them as different women reacts differently to the same kind of herbs due to different health constitute.
Have a wonderful pregnancy.
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