Let’s face it, the topic of weight gain during your 270 days of pregnancy is one of the most talked about subjects. At appointments with your healthcare professional throughout your pregnancy you may be weighed and advised not to eat for two! Overall, the general expected weight gain during your entire pregnancy is around 12kg. However, this advice does not apply to everyone and varies depending on the weight you were before you become pregnant. See table below for guidance.
Pregnancy weight gain goals based on pre-pregnancy Body Mass Index (BMI)
Total Weight Gain Rate of weight gain* 2nd and 3rd trimester
|
Pre-pregnancy BMI
|
Range (kg)
|
Range (Ibs)
|
Mean (range) Kg/week
|
Mean (range)
Ibs/weeks
|
|
Underweight>18.5kg/m2
|
12.5-18.0
|
28-40
|
0.51(0.44-0.58)
|
1.0 (1.0-1.3)
|
|
Normal weight 18.5-24.9kg/m2
|
11.5-16.0
|
25-35
|
0.42(0.35-0.50)
|
1.0 (0.8-1.0)
|
|
Overweight 25.0-29.9kg/m2
|
7.0-11.5
|
15-25
|
0.28(0.23-0.33)
|
0.5 (0.4-0.6)
|
|
Obese >30kg/m2
|
5.0-9.0
|
11-20
|
0.22(0.17-0.27)
|
0.5 (0.4-0.6)
|
Believe it or not there is only a small increase in a women’s energy (calories) requirement during pregnancy.
The Number of Additional Calories required during each Trimester of Pregnancy
|
Trimester of Pregnancy
|
Additional calories to be consumed daily (Kcal/d)
|
|
1st Trimester
|
0
|
|
2nd Trimester
|
350
|
|
3rd Trimester
|
500
|
*An average adult female requires about 2,000kcal/day
Suitable Snacks for Pregnancy
|
Snack
|
Serving size (g)
|
Calories (kcal)
|
|
1 low fat yoghurt
|
125g
|
90kcal
|
|
1 portion of high fibre cereal + low fat milk
|
40g + 125ml low fat milk
|
210kcal
|
|
1 fruit e.g. banana, apple, pear, 2x plums, 2x mandarin oranges
|
100g
|
95kcal
|
|
2 x slices of wholemeal toast
|
70g
|
160kcal
|
|
1 x glass of low fat milk
|
200ml
|
84kcal
|
Simple tips to manage your weight during pregnancy
Firstly, don’t concentrate too much on weight during your pregnancy, focus on eating the right foods and staying active instead. It is important to gain enough weight during pregnancy to support the healthy growth and development of your baby during the window of opportunity that is the first 1,000 days.
Stay active when you're pregnant, the more active and fit you are during pregnancy, the easier it will be for you to adjust to your changing shape and weight gain. Although it is a bit early to mention, staying active will also help you manage your labour and get back into shape after the birth.
Keep up your normal daily activity or exercise (running, swimming, yoga, dancing, or even simply walking) for as long as you feel comfortable.
If you weren't active before you got pregnant, don’t suddenly start strenuous exercise, as your body will not be used to it. Ask your doctor or midwife for advice.
If you start an exercise programme (such as running, swimming, cycling or walking), tell the instructor that you're pregnant and begin with no more than 15 minutes of continuous exercise, three times a week. Increase this gradually to at least four 30-minute sessions a week.
Always warm up before exercising, and cool down afterwards
Avoid any strenuous exercise in hot weather
Drink plenty of water and other fluids
If you go to exercise classes, make sure your teacher is properly qualified, and knows that you’re pregnant as well as how many weeks pregnant you are.
