Pregnancy Weight Gain: Not a One-Size-Fits-All Approach
Filed Under Fitmom Wellness |
Weight gain in pregnancy is a controversial issue due to the varying reports on what is recommended and what isn’t.
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 at all. The facts are you need fewer calories in pregnancy then you do postpartum while breastfeeding: 150 for pregnancy and up to 500 postpartum. Many first time moms to be are so concerned about getting all the right nutrients that they pack in excess calories to be safe. This, combined with the limited activity that some women fearfully subscribe to, makes a recipe for excess weight gain.
The facts are that there is not a one size fits all approach with nutrition — just like in exercise. An overweight mom, depending on her body fat percentage, may not need to gain anything at all, and an underweight woman will need to gain more than average.
Weight gain in pregnancy matters, but it is not an excuse to pack on the pounds, nor is it healthy. Excessive weight gain has been linked to pregnancy-induced hypertension and gestational diabetes, for example. These two conditions alone pose risk to both mother and baby. Eat a healthy diet and understand that with rare exception, baby gets what is needed from you. Balanced nutrition is key while quantities do not need to be excessive.
In pregnancy most woman are aware of the most advocated nutrient of all: folic acid. In the ideal world you would begin supplementing this dosage six months prior to pregnancy, the amount of time needed to regenerate the cells in the body so it can begin using it.
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 cases where an expecting mom notices this, she can ask her doctor for a prescription prenatal vitamin.
One of the other very important nutritional requirements that has long been overlooked is essential fatty acids. Essential fatty acids are extremely important for all people but in pregnancy the benefits are numerous. Stay tuned for later posts on this “essential” subject.
In the meantime while you are thinking for two always while pregnant you certainly do not need to eat for two. Your pregnant body needs good food in more regular small meals to sustain a healthy blood sugar and keep the pitfall cravings at bay.
Cheers,
Andrea Page
