Dr Tanya Unni
Dr Tanya Unni
AMTAN Medical Centre, Pimpama, Gold Coast
Weight gain is a natural part of pregnancy but how much is too much?
First of all, let’s put a myth to bed.
The notion of ‘eating quantity for two’ is outlandish and long discarded. You don’t have to eat for two adults. It’s a tiny little bud of life in your tummy and not a big fat elephant in the room.
However, you are eating nutrition for two. What a woman eats and drinks during pregnancy is her baby’s main source of nourishment. Therefore, you must maintain a healthy, balanced diet
So how much should you eat?
Most women don’t need to increase their calorie intake in the first six months of pregnancy at all. The normal calorie intake suggested for women per day is between 1,600 to 2,400 calories. A pregnant woman also needs just as much. Pregnant women only need an extra 200 calories per day in the last three months of pregnancy.
How much weight should I gain?
For women with a normal pre-pregnancy weight, a weight gain of 11-16 kg during pregnancy is normal. If a woman is overweight to start with, she may gain more than the average. So, overweight women need to monitor their weight gain. If you are underweight at the start of pregnancy, then you need to follow the instructions of your doctor and try to reach sufficient weight.
Use this table as a guide
| Pre-pregnancy weight | Desirable weight gain |
| Underweight with a BMI of less than 18.5 | 13-18 kilos |
| Normal weight with a BMI of 18.5-24.9 | 11-16 kilos |
| Overweight with a BMI of 25- 29.9 | 7-11 kilos |
| Obese with a BMI of 30 or greater | 5-9 kilos |
What is the danger of too much weight gain?
Too much weight gain may cause several complications during labour. Excessive weight gain can lead to high blood pressure. Higher weight gain can also cause the baby to have extra weight. Delivering a large baby can lead to delivery complications, c-section delivery or even obesity of the child. If we are not able to shed the weight after pregnancy, it can lead to obesity for you as well.
What is the danger of not enough weight gain?
Gaining too little weight during pregnancy can also be problematic. It might lead to a low birth weight for the baby. Some babies born too small may have difficulty starting breastfeeding. It can also put some babies at increased risk for illness and may cause developmental delays.
So, what should I eat during pregnancy?
Fruits, vegetables, lean protein, whole grains and dairy products are the five essential food items in a pregnant lady’s diet. It’s important to get a balance of all these major food groups to provide all the nutrients needed for the growth and development of the baby. A pregnant woman needs more calcium, folic acid, iron and protein. Folic acid is abundant in leafy green vegetables, fortified cereals, breads, beans, citrus fruits etc.
An adequate amount of calcium can be absorbed from milk, yogurt, cheese, sardines, salmon etc. Including meat, poultry, fish, dried beans and peas ensures ample iron intake. Protein can be obtained from meat, poultry, fish, eggs, nuts etc. It is always advisable to enrich the body with regular intake of vitamin and mineral supplements too.
Women should avoid high sugar foods as this could result in gestational diabetes. Also limit the intake of caffeine and processed and take away foods.
Should I exercise during pregnancy?
Taking gentle exercise throughout pregnancy can be beneficial both for the mother and the baby. It helps to maintain the right amount of weight. This helps to keep us fit and reduces the risks of pregnancy. It may also relieve complications such as back-ache, constipation etc. Healthy pregnant women need at least 2½ hours of aerobic activity each week. Walking, swimming, Yoga, low-impact aerobics etc are all ideal ways of keeping your body fit through the nine months. Before taking up any sort of exercise, you need to discuss with your doctor. If you have certain health issues or pregnancy risks, exercise may not be a good idea.
While some of the antenatal weight gain will be lost after giving birth, some of it is likely to linger for a few more months. It is important to accept the changes in the body that come with pregnancy and build confidence around the new normal.
Dr Tanya is a Director of Amtan Medical Group and Skin Lab & Beauty. Amtan Medical Group recently launched a new service model for expecting and new mothers which includes antenatal care; pregnancy and birthing education; postnatal care including home visits and feeding assistance; infant massage instruction teaching baby massage, settling techniques and sleep support; nutrition plans; mental health and wellness; health checks; and postnatal depression support. Dr Tanya is also a busy mother of two.
