Advice On Managing Weight Gain During Pregnancy

by nicholevera

posted on 05/11/2009

We've all heard the adage that pregnant women are eating for two. While this is very true, your little baby only needs an extra 300 calories a day to grow and develop. Generally a woman should strive to consume no less than 2000 calories a day to ensure that she and her baby are getting all of the nutrients they need. If you are overweight or have special dietary needs, your doctor may establish different guidelines for your nutrition throughout pregnancy. As your pregnancy progresses, new food challenges usually pop up.

In the first trimester, it's common for women to have little or no appetite due to morning sickness. Many women also forgo healthier foods and instead consume carbohydrate dense foods to help ease nausea. Food aversions can also pose a challenge to healthy eating during pregnancy. A food aversion is when a pregnant woman is no longer able to eat foods that she used to enjoy prior to becoming pregnant.

In the second trimester most women have a significant increase in appetite. During this stage of pregnancy, it is important to eat healthy foods that allow your body to get the most nutrition out of each calorie consumed. Choosing lower calorie healthier options allows you to eat more throughout the day without breaking the calorie bank. Also, eating several small meals a day that include fruits and vegetables, protein and carbohydrates will help you skip the sugary indulgences that we tend to go for when we're starving.

Once you've reached the third trimester your baby has taken over such a large part of your abdomen that you may find it hard to eat very much at each meal. Again, it's important to choose healthy options to ensure that you're still meeting all of your caloric needs. Be sure not to overeat as this will only add to late pregnancy discomfort.

While no two women are alike, there are certain weight gain guidelines to follow during pregnancy. Traditionally normal weight gain in the first trimester is considered to be anywhere between 0-6 pounds. In the second and third trimesters, women who started their pregnancies at a normal weight can expect to gain about a pound a week. Don't get discouraged if you gain a lot in the beginning or you don't gain anything until later in your pregnancy. Some women add on quite a few pounds in the first trimester only to slow down their gain in the second and third trimesters. Other women may only gain a few pounds until their 20th week, and then start gaining in the second half of their pregnancies. As long as you are watching your caloric intake, and making healthy choices, your body will do what's best for you and the baby. There are many website out there that allow you to create a meal and exercise plan for your pregnancy. One of my favorites is www.babyfit.com. This website allows you to track your daily consumption of calories, and log your daily fitness minutes. They also have a wide variety of great articles related to pregnancy and new moms.

Exercise is also another great way to manage your weight gain throughout pregnancy. Make sure to check with your doctor before you start an exercise program, but generally most activities that were enjoyed prior to pregnancy can also be enjoyed during pregnancy. Walking and water aerobics are great low impact exercises that offer the cardiovascular workout needed to help ease pregnancy discomforts and prepare your body for labor.

An important note:
We live in a society that is obsessed with looks and weight. Try not to get upset about your weight gain during pregnancy. Weight gain due to lack of self control and improper diet is one thing, but weight gain during pregnancy is necessary for the healthy development of your baby. Eat healthy, stay active, and make good choices and you will feel better about the changes that your body will be going through over the next 9 months.

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