Prenatal Weight Gain
Why Gain Weight?
There are three times in a woman's life when she gains weight faster than at any other time: infancy, adolescence and pregnancy. Babies usually triple their birth weight in one year. During the teen years, as a child becomes an adult, she gains weight. During pregnancy, the usual weight gain is between 25-35 pounds for the baby and mother in only nine months. A general guide to weight gain during pregnancy is:
Gain 25-35 pounds if normal weight before pregnancy.
Gain 28-40 pounds if underweight before pregnancy.
Gain 15-25 pounds if overweight before pregnancy.
A slow, steady weight gain is important. During the first three months, a weight gain of two to five pounds is enough. From the fourth month until the baby is born, it's best to gain about one pound a week. Visiting the doctor regularly during pregnancy can help a woman keep track of her weight gain. The doctor will decide if weight gain is too fast, too slow or right on target.
Gaining the amount of weight recommended by the doctor is important to a baby's health. The healthiest babies usually weigh seven to eight pounds. Babies who weigh five and one-half pounds or less at birth are not as healthy. Low-birth-weight babies have a greater chance of dying before age one. They also have more problems as children and adults. These problems can include behavioral problems, trouble in school, illness and other physical, psychological or emotional problems.
Where Does the Weight Go?
A mother's weight gain of 30 pounds is distributed as follows:
Breast increase: One and one-half to two pounds
Blood increase: Three and one-half to four pounds
Extra tissue: Eight to ten pounds
Body Fluid: Two to three pounds
Uterus increase: Three to four pounds
Placenta: Two to three pounds
Amniotic fluid: Two to three pounds
Baby: Seven to eight pounds
If a woman gains the amount of weight the doctor recommends, she will probably get back to her pre-pregnancy weight about three to six months after the baby is born. Eating the right amount of food and getting enough exercise will help a woman get back to her original weight. If a woman is gaining weight too fast or too slowly, the doctor or nurse will discuss it with her. If weight gain is too fast, this may be caused by fluid.
Eating high-fat foods, such as cakes, candy, cookies, chips and fried foods, may also be the problem. Soft drinks are high in calories and caffeine and should be limited. If weight gain is too slow, eating foods from these food groups will help:
- Fruits
- Vegetables
- Grains
- Lean meat and beans
- Milk
Exercise
Exercise is important during pregnancy. Exercise improves muscle tone, heart and bones and helps a woman feel better. The 2005 Dietary Guidelines recommend the following: In the absence of medical or obstetric complications, incorporate 30 minutes or more of moderate-intensity physical activity on most, if not all, days of the week. Avoid activities with a high risk of falling or abdominal trauma.
A pregnant woman should discuss the types of physical activity that are safe during pregnancy with her doctor, even if she was active before becoming pregnant. Some exercise tips for pregnancy are:
- Try mild exercise, like walking, swimming, low-impact aerobics or riding a stationary bike.
- Build up exercise slowly. Don't try to walk a mile the first time, if you haven't been exercising before.
- Exercise regularly (at least three times a week at 20 to 30 minutes per session or for a total of 20 to 30 minutes or 10 or so minutes three different times during the day).
- Warm up before exercise, and cool down after.
- Exercise at the coolest time of the day.
- Wear clothing and shoes that are comfortable and give support
- Drink plenty of liquids.
- Exercise only to the point where you begin to get tired. You should be able to talk easily while exercising. If you're out of breath, you're working too hard.
Other concerns of pregnancy include the awareness that the mother-to-be’s use of certain substances, such as tobacco (smoking and second-hand smoke), alcohol, illegal drugs and some prescription and over-the-counter medications used are harmful to babies. Human studies support the conclusion that low to moderate consumption of caffeine by pregnant women probably does increase risk of miscarriage or preterm delivery. The March of Dimes International Food Information Council suggests a reasonable guideline for daily intake of caffeine up to 300 mg caffeine per day. The doctor may recommend limiting caffeine and other substances.