We used to think that during pregnancy women should eat a meal for two, but science has revealed that this theory has no scientific evidence to prove its usefulness.
Simply put, it is not the amount of food a pregnant mother eats, but what is in it that makes a difference in her health and the health of her baby.
Studies have shown that about three out of four women do not gain healthy amounts of weight during pregnancy, nearly 25% do not gain enough weight, and about 50% gain more than is considered healthy.
Being overweight during pregnancy affects the mother’s ability to move and her self-esteem, which increases the risk of being overweight.
**** What is a healthy weight gain during pregnancy?
The website “Business Insider” quoted Dr. Alexandra Stockwell as saying that the amount of weight a mother should gain during pregnancy depends on her weight before pregnancy, and the number of children she is carrying. These two factors help determine what is a healthy weight gain, which reduces the risk of pregnancy complications.
If a woman was in a healthy weight range before pregnancy, the ideal weight gain is between 11.5 and 16 kg during pregnancy.
Ideal weight gain (kg) during pregnancy:
In the first trimester of pregnancy, between 1 and 1.5 kilograms.
In the second and third trimesters: between 1.5 and two kilograms per month until birth.
For those carrying twins or more, the amount of weight you gain varies slightly, and there will be a significant increase in your body mass index (BMI).
Risks of not gaining enough weight during pregnancy:
For women who were underweight before pregnancy and who gain less than the recommended amount, there is an increased risk of premature birth and having an underweight baby, and there is also a risk of nutrient deficiencies, especially iron and protein.
Risks of Gaining Too Much Weight During Pregnancy:
Excessive weight gain increases the risk of having a large baby and the need for a caesarean section, and this also affects the time of healthy recovery after birth, and increases the risk of a range of pregnancy complications, both in the short and long term.
Gestational diabetes can occur, especially if there is a rapid increase in weight in early pregnancy.
There is an increased risk of developing type 2 diabetes in the future.
Difficulty giving birth.
Eclampsia.
Depression and anxiety.
Obesity and health problems of the child at puberty.
Abortion and stillbirth.
Breastfeeding challenges.
**** What can I do to not gain weight during pregnancy?
It is important to keep in mind that what is important is what the pregnant woman eats and not the quantity, as the nutrition in the food she eats will support her and her baby to be healthy.
Brown foods, such as chips, fried foods and processed foods should be avoided, and the color of the food is often an indication of how much it has been processed.
Dr. Stockwell says it’s essential to have a plate that contains plenty of vegetables, protein and whole grains, and some 30-minute exercise that’s safe for pregnant women (walking and yoga, for example) most days of the week.
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