ENSURING A HEALTHY WEIGHT GAIN DURING PREGNANCY

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Expecting a baby is one of the most beautiful moments of a woman’s life. However, there are many women who are concerned regarding their weight, size and health ramifications post- delivery. While it is important to eat well while carrying a child, it is equally important to take care and eat right in order to ensure a healthy weight gain during pregnancy.

RECOMMENDED WEIGHT GAIN GUIDELINES

Issued by Institute of medicine in May 2009, following these guidelines ensures a healthy weight gain during pregnancy.

·         If you had a healthy pre- pregnancy weight (BMI between 18.5 to 24.9), you should gain only around 25 to 35 pounds. The first trimester sees an increase of around 3 or 4pounds. Thereafter, for the rest of pregnancy, every coming week requires an increase of one pound in weight for optimal baby growth and a safe delivery.

·         Although chances of conceiving in case of underweight body (BMI less than 18.5) are low, if you still conceive, you should gain a total of 28 to 40 pounds. This involves gaining 5-6 pounds in the first trimester and slightly more than a pound per week for the rest of pregnancy.

·         If you are in the obese range (BMI greater than 30), you should gain weight between 11 to 20 pounds during the whole time. This involves 1 pound for the first trimester, and less than half a pound per week for rest of the pregnancy.

·         In case you are expecting twins, you should gain 37 to 54 pounds in case of a healthy BMI, 31 to 50 pounds for underweight BMI, and 25 to 42 pounds in case of overweight BMI.

TIPS FOR MAINTAINING A HEALTHY WEIGHT GAIN

If an expecting mother does not monitor herself properly, weight gain during pregnancy could cross the excess limits. This would make it very difficult for her to shed those extra kilos even after the delivering the baby. Some of the tips to ensure that an expecting mother gains weight healthily can be listed as follows:

Eating the right food in appropriate quantity is the correct way to go. You should avoid eating junk food which just add on to the weight without providing any kind of healthy nutrients to the body.

While carrying a baby, you should always try and have a complete balanced diet rich in minerals such as calcium, zinc, iron, vitamins, and other nutrients. Also, the foods should be well cooked and fresh.

A regular intake of fluids is important for an expecting mother both in terms of weight gain and keeping the morning sickness symptoms at bay. Water is also essential for a better digestion of food and increasing the metabolism of the body.

Instead of taking the conventional three meals per day, it is better to eat 5-6 small meals throughout the day. This helps in keeping you energetic  throughout the day and will also keep any untoward symptoms in control too.

Lastly but most importantly, it is important for the pregnant women to stay active throughout the pregnancy. Regularly indulging in some form of mild exercises helps in keeping you fit while also keeping any kind of gain in weight during pregnancy at bay.

OBEYING THE TIPS

 While carrying a child inside you, it is easy to get carried away by eating everything in sight on the name of your unborn child. However, the old maxim “Eating for two” does not allow you to just double your intake. Remember, the baby growing inside you is one of the miracles of nature. Eating the right foods will not only help you in a healthy weight gain during pregnancy, it also rewards you with a healthy baby in the end.

Summary

For a healthy weight gain during pregnancy, the mom-to-be has to take appropriate care regarding a nutritious and balanced diet and regular exercising.