Pregnancy Weight Gain: Eating for Two?

Weight gain in pregnancy is a hotly contested issue and many moms-to-be are confused by the conflicting messages they receive regarding how much weight they should gain. How much is too much? What is a healthy weight gain and should moms-to-be follow the proverbial principle of “eating for two”?

It may surprise you to learn that the “eating for two” philosophy has long been dismissed as a sensible approach to healthy weight gain in pregnancy. Most health care providers don’t advocate this “nutritional rule of thumb” at all. The fact is you need less calories during pregnancy than you do postpartum while breastfeeding. Generally speaking, moms-to-be require an additional 150 calories per day during pregnancy compared to up to 500 calories per day postpartum. Many first-time moms-to-be, in an effort to ingest all the necessary nutrients they require, often end up eating more food than they need just to be safe. This approach combined with an inactive lifestyle – a routine some women subscribe to out of fear – can result in excess weight gain.

Every woman’s body and metabolism is different, therefore, just as in exercise, there is no one-size-fits-all approach when it comes to prenatal nutrition and weight gain. An overweight mom-to-be, depending on her body fat percentage, may not need to gain any weight, whereas an underweight mom-to-be will need to gain more weight than average.

Weight gain in pregnancy should not be viewed as an excuse to pack on the pounds. Excessive weight gain has been linked to pregnancy induced hypertension and gestational diabetes, for example. These two conditions pose risks to both mother and baby.

There are certain nutrients that must be taken during and even prior to pregnancy. The one most woman are aware of is folic acid. Ideally, women begin taking this supplement six months prior to pregnancy, which is the amount of time needed to regenerate the cells in the body to begin using the nutrient. Iron is another nutrient that is important, however, many prenatal vitamins have dosages that are too high for many women to absorb and this has been linked to nausea. In these cases, expecting moms can ask their doctor for a prescription prenatal vitamin.

Another very important yet often overlooked nutritional requirement is essential fatty acids. Essential fatty acids are extremely important for all people, but particularly pregnant women. During pregnancy the benefits are numerous. Stay tuned for later posts on this “essential subject.”

So what is the best approach? While you are thinking for two during pregnancy, you certainly do not need to eat for two. Your pregnant body needs healthy food and one of the best approaches is to eat smaller and more frequent meals to sustain a healthy blood sugar and keep the pitfall cravings at bay. Eat a healthy diet and understand that with rare exception, your baby gets what he/she needs from you. Balanced nutrition is key and quantities do not need to be excessive.

Written by: Andrea Page