Weight Gain

Weight gain surprise!

Pregnancy causes major changes in your body, including your
metabolism. Changes in metabolism make sure you get the most benefit
from the calories and nutrients you eat so you can provide your baby with
the nutrients, water,and oxygen he needs for healthy growth and normal
development.
Gaining
enough
weight
Gaining enough weight is a good sign that the nutritional needs of you
and your baby are being met and helps make sure your baby is also
gaining enough weight. Babies born too small are at risk for physical and
mental problems. Mothers who dont gain enough weight often have
babies that are born too small. Gaining less weight than your doctor
recommends may effect your babys chances of being healthy.
Gain
weight
at
a
healthy
rate
The rate at which you gain weight is carefully monitored by your

doctor. Gaining or losing a lot of weight in a short time can be a sign of

problems. There are no set rules for the amount of weight to gain. It varies
from mother to mother and usually depends on the mothers prepregnancy weight and build. For mothers who were underweight before
pregnancy, the recommended rate of weight gain is about five pounds
during the first 13 weeks, and about a pound a week from then on. Total
weight gain should be 28-40 pounds.
For normal weight mothers, the recommended weight gain is three to
five pounds during the first 13 weeks, then about a pound a week from
then on, for a total of 25 to 35 pounds. For overweight mothers, the
recommended weight gain is about two pounds during the first 13 weeks
and about 2/3 of a pound per week from then on, for a total of 15 to 25
pounds. Mothers under 52 should gain 18 to 30 pounds. Teen mothers
should gain 28 to 40 pounds. Mothers carrying twins should gain 35 to 45
pounds.
Your body begins getting ready for your baby by storing fat. Most of this
fat is stored during the early weeks of pregnancy. Some fat is stored in
weeks 14 through 28. Almost no fat is stored during weeks 29 to 40. This
extra fat is stored over your back, abdomen, and upper thighs; therefore,
the clothes you wore comfortably a few weeks earlier may not fit even
before you begin to show. Fat is stored opposite the growth rate of your
baby, which is minimal during the first half of pregnancy and rapid during
the last half. Stored fat provides a reserve of calories for you and your
baby to use in the last 10 to 12 weeks. This is the time when your diet
may not be able to keep up with the nutritional needs of you and your
baby.
Your weight should increase evenly. However, mothers who gain too much
too soon should not diet. Dieting can keep you from eating enough food to
provide your baby with the right nutrients. This can cause your baby to
grow and develop slower than normal. Instead of dieting, try controlling
your weight gain by cutting out sweets and fatty foods. If morning
sickness during the first few months caused you to lose weight or not gain
the recommended amount, catch up to your recommended weight level
once your morning sickness stops. If you need advice about your diet ask
your doctor to recommend a nutritionist. The goal is to gain weight at a
healthy rate. An up and down pattern of weight gain for you means an up
and down food supply for your baby.
Weigh yourself every day. If you stop gaining weight or are losing weight,
call your doctors office. If you gain more than two pounds in one week
and have swelling in your hands, feet, and face, call your doctors office.

Monitoring Weight Gain

We have some great tools for monitoring your weight as well as a daily
food guide to eating a healthy diet. These include a daily food guide,
pregnancy weight chart, and a 2-day food record.

Where the weight goes

Your baby makes up only part of your total weight gain. A few pounds
become fat stores for energy needed during labor, delivery, and
breastfeeding. Weight gain also comes from the extra blood, muscle,
fluids, and tissue your body makes for you and your baby to use while you
are pregnant. On average, most women should gain a total of 25 to 30
pounds. The breakdown of weight gain is as follows:
Baby
Placenta
Amniotic
Uterus
Increased
Fluid,
Total

7-8
1-2
fluid

fat,

2-3
2
blood
supply
breast
tissue
25-30

3-5
10

pounds
pounds
pounds
pounds
pounds
pounds
pounds

Fasting
Fasting has been linked with preterm labor. Fasting causes the level of
sugar in the blood to drop, called hypoglycemia. The body makes up for
this drop by releasing fatty acids which can stimulate uterine contractions.
Low sugar levels also cause the release of stress hormones, which can
lead
to
contractions.
Also, fasting releases ketones into your blood which can cross
the placenta and be harmful to your baby. To prevent low sugar levels, eat

several small meals every two to three hours. Include complex

carbohydrates such as breads, fruits, rice, or pasta at each meal. Complex
carbohydrates are sugars that take a while to digest.

The Importance of a Balanced Diet

A balanced diet means proper

balance between the quality and quantity of the foods we eat. The
quality of the foods we eat affects the body building needs of our body.
The quantity of foods we eat affects the energy needs of our body. In
order to keep this balance during pregnancy, you must eat enough of the
right foods to meet the body building and energy needs for both you
and your baby.
Your energy needs are increased because your heart must pump more
blood and you must carry around the extra weight of pregnancy. Your baby
needs energy for his heart to beat and to practice breathing and moving
his arms and legs. Carbohydrates and fats are the main energy-giving
foods. Proteins can give energy but are mainly used for body building and
repairing cells. Getting enough calories to meet your energy needs is a
high priority during pregnancy. If you dont eat enough calories, your body
will use protein for energy rather than building blood, tissue, and the
placenta.
Foods used to build our bodies and give us energy cant maintain
normal growth and metabolism without vitamins and minerals. Most
vitamins arent made in our bodies and must be gotten from the foods we

eat. Our daily energy and body building needs are best met by eating
balanced meals of proteins, carbohydrates, and fats, plus vitamins,
minerals, and water the six essential nutrients found in foods.
Remember balanced doesnt mean equal amounts of each nutrient. To
meet the daily food requirements of a balanced diet and make every
calorie count, eat the recommended number of servings from a variety of
foods within the five basic food groups.

Iron Deficiency Anemia

Iron
is
important
for
maintaining
health
and
for
making
hemoglobin. Hemoglobin carries oxygen to your tissues and to the
placenta for your baby. Anemia is a common nutritional problem in
pregnancy. Its symptoms include feeling tired all the time, dizziness, rapid
heartbeat, and pale skin. Preventing anemia during pregnancy is
important because it has been linked with preterm birth, low birth weight,
and problems for the mother during delivery. Also, feeling tired all the
time can affect your overall outlook; make you less likely to do things to
stay healthy during your pregnancy; increase the amount of stress you
feel; and lessen your ability to cope.
Anemia can be prevented by eating foods rich in iron and taking iron
supplements as prescribed by your doctor. Take vitamins and iron
supplements with meals that include foods and drinks high in vitamin
C, and meat. Dont take iron supplements with milk products; milk
products reduce the amount of iron which is absorbed.
Excellent
2
1
1/4
cup
2
1
1/2
2
1
1/2
2
1
2
2 eggs yolks

Sources
oz.
cup

of
calf
lima
or
beef
mustard
dried
pork

prunes
oz.
cup
cup
oz.
cup
cup
oz.
cup

Folic Acid (Folate)

Total
lean
English
oz.

prune

Iron
liver
beans
juice
liver
greens
raisins
liver
spinach
cereal
beef
peas
clams

Your body uses folic acid in DNA, for cell division, and to make the
extra blood needed during pregnancy. Folic acid, a B vitamin, has been
found to reduce birth defects of the neural tube. Neural tube defects
include spina bifida, a leading cause of paralysis in children, and
anencephaly, which is fatal. The best sources for folate are spinach, leafy
green vegetables, romaine lettuce, asparagus, broccoli, orange juice, liver,
sunflower seeds, cauliflower, wheat germ, and cabbage. Because food
preparation can destroy folate it is better to eat raw food sources or
prepare them with a minimum amount of water as in steaming, stir-frying,
or cooking in a microwave. Also, taking prenatal vitamins 20 will ensure
that you get enough folic acid.

Calcium and Phosphorus

Calcium and phosphorus are used for making bones, clotting blood,
and contracting muscles. Calcium may prevent high blood pressure
caused by pregnancy. Calcium and phosphorus are needed the most
during weeks 27 through 40, when your baby is growing the fastest and
making most of his bones and teeth. Foods that give you calcium can also
meet your needs for phosphorus. Nonfat milk is the best source of
calcium. Information about the calcium content in foods is required on all
food labels. Eating the recommended servings from the Milk, Yogurt, and
Cheese Food Group can supply the extra calcium and phosphorus you
need.
Excellent
Sources
1/4
cup
powdered
1
cup
1/2
cup
evaporated
2
oz.
1
cup
1
cup
1
cup
1 oz. cheddar or swiss cheese

of
skim

milk,
whole

skim
whole

Calcium
dry
buttermilk
milk
sardines
yogurt
milk
milk

Constipation
Constipation is common in pregnancy, particularly if you are on bed rest
or your activity level is reduced. Tips for preventing constipation:
~ Eat foods high in fiber, such as raw fruits, vegetables, and bran.
~ Drink six to eight 8-ounce glasses of fluids every day, especially water.
~ Drink hot water mixed with one tsp. of lemon juice three times a day.
~
Eat
meals
at
regular
times.
~ Dried or stewed prunes, prune juice, raw carrots, bran or bran cereals,
and fresh or dried figs are excellent foods for preventing or relieving
constipation.

Unhealthy Habits
Your baby is the perfect reason to stop an unhealthy habit. Pregnant
women who smoke or are around people who smoke have a greater
chance of ectopic pregnancy, vaginal bleeding, miscarriage, stillbirth,
preterm birth, cesarean birth, and fetal death.
Drinking large amounts of alcohol can cause fetal alcohol syndrome. Even
moderate drinking has been shown to have unhealthy effects on an
unborn baby.
Drugs such as cocaine, crack, heroin, methadone, and amphetamines
cause not only a wide range of mental and physical handicaps but also
cause the newborn to suffer the effects of withdrawal at birth. Cocaine can
shut down the mothers blood supply to her uterus, keeping food and
oxygen from her baby.

Smoking
When a pregnant women smokes, the blood supply to the placenta is
reduced. Also, the amount of oxygen in her blood is decreased because of
the increased levels of carbon dioxide. These two factors can result in
babies that are born too small and too soon. If you smoke, try to stop or
cut down as much as you can. Talk with your doctor before using a
nicotine patch.

Drugs and Alcohol

Drugs and alcohol are passed from your blood to your baby. Your
babys developing liver cant get rid of these substances, and they build
up. Even small amounts of alcohol have been found to cause birth defects
in a developing baby. All alcohol should be avoided during pregnancy
since a safe level has not been determined. Large amounts of alcohol
can harm a developing baby resulting in mental retardation or other
health problems.
If you have problems with alcohol or drugs, talk with your doctor.
All drugs, even over-the-counter medicines, should be avoided
during pregnancy. Always talk with your doctor before taking any new
medicine, including prenatal vitamins.

Caffeine
Caffeine is both a stimulant and diuretic. Caffeine reduces the amount of
iron your body absorbs. It also reduces the flow of blood to your baby. As
your intake of caffeine goes up, so does your babys risk of low birth
weight. Too much caffeine can result in withdrawal symptoms for your

newborn. Therefore, avoid drinks that have caffeine such as coffee, cocoa,
colas, and teas. Limit your caffeine intake to two cups of regular coffee or
four soft drinks per day. If giving up regular coffee cold turkey gives you
a headache, cut back gradually. Decaffeinated tea is available in most
grocery stores and is a better choice than regular brewed tea. Avoid tea,
chocolate, and over-the-counter medicines which have caffeine. Stick to
drinks that are caffeine-free or naturally have no caffeine. Water, lowfat
milk, or fruit juices are your best choices.