I don’t want to put on too much weight, how much do I eat?
A very pertinent question that has many women confused.
In this day and age we are beginning to embrace the concept that pregnant women come in all shapes and sizes... and that’s actually ok.
What do we mean when we talk about weight in pregnancy?
If you are healthy, happy and are in the average weight range before becoming pregnant ideally you would gain between 11.5 kg and 16 kg.
The first trimester you often gain a small amount, somewhere around 1 to 1.5 kg.
For each month until you give birth, a weight gain of 1.5 to 2 kg is desirable.
If you are above the healthy weight range and have any concerns, please speak to a health professional who understands your particular circumstances and is happy to work alongside you throughout your pregnancy.
Substances that inhibit the absorption of many nutrients are often the ones that will increase or decrease weight significantly.
Foods rich in calcium, iron, folic acid and zinc, are the major nutrients most of us require on a daily basis, especially whilst pregnant.
Let’s take calcium for instance, as it is a particularly important mineral during both pregnancy and lactation.
Coffee, soft drinks and diuretics, excess protein (especially meat), refined sugar, concentrated sweeteners and sweet flavoured foods, alcohol, drugs, cigarettes and other intoxicants, too little or too much exercise, excess salt, vegetables containing solanine (eg potato, tomato, eggplant) are all known inhibitors of calcium absorption and often work against our healthy weight gains.
On the other hand calcium rich foods include, full fat (unhomogenized) yoghurt and milk, goats milk, beetroot, dandelion and turnip greens, parsley, watercress, broccoli, baby spinach, unhulled sesame seeds, almonds, brazil nuts, tofu, figs, salmon and sardines (with bones), just to name a few.
Walking daily in sunshine to take in Vitamin D is also extremely important for the absorption of calcium for bone production for both yourself and your baby.
The other nutrients are just as important and you will find that blood levels will be monitored, and if you are either deficient or over-abundant, make sure you follow through with your health practitioner.
During pregnancy we are after nutrition that is well-balanced and easy to assimilate, nurturing not only the growing baby, but for Mums good health too.
Keep in mind the 80/20 alkaline/acid balance. A general guideline being 35% whole grains, 30% vegetables,10-15% fruit, 10-15% protein and the remainder made up of other recommended foods.
It is often suggested that you need to eat for two or more... not necessarily so...
If you feel you are eating too much, try dishing your meal up on a smaller plate.
Remember to chew slowly and eat until satisfied, no more... it takes up to 20 minutes for your brain to get the message that you are full.
Your individual weight gain will depend on many factors...
If you have the opportunity to be a healthy weight for you before pregnancy, you may find it easier to maintain during pregnancy.
AND
If you’ve had a beautiful surprise and weight is a problem, it is not the time to start dieting... seek nutritional advice from a practitioner who works with pregnant women.
