Your daily intake should include the recommended number of servings from each food group. Your body will burn calories more efficiently if you eat throughout the whole day. Therefore, try to eat six times each day:
- Breakfast (always!)
- Mid-morning snack
- Mid-afternoon snack
- Evening snack
Weight gain during pregnancy is normal and necessary
Most women need to gain weight during pregnancy. Studies have shown that gaining weight is healthy for both you and your baby. Throughout your pregnancy, remember: weight gain is essential, normal and temporary. An adult woman of normal weight needs to gain 25-35 pounds during her pregnancy. (see below)
Often times pregnant women know what constitutes a good diet. However, if weight gain or loss is not at desired levels, one reason may be a misunderstanding about serving sizes. Figure 2 is provided to give you some guidance with individual portions when planning meals. Remember, avoiding large amounts of concentrated sweets (cookies, cakes, candies) will help keep your weight in check, and moderation in all the food groups is the best health practice.
Recommended Total Weight Gain Ranges for Pregnant Women
Pre-Pregnancy Weight-for-height is low (BMI <19.8): 28-40 Pounds
Normal (BMI 19.8 to 26.0): 25-30 Pounds
High (BMI 26.0 to 29.0): 15-25 Pounds
Obese (BMI >29.8): at least 15 Pounds
These ranges are for single pregnancies. The range for women carrying twins is 35 to 40 lbs (15 to 20 kg). Young adolescents (less than 2 years after beginning their period) and African American women should strive for gains at the upper end of the range. Short women (less than 62 inches or 157 cm) should strive for gains at the lower end of the range.
Components of Weight Gain in Pregnancy
Fetus: 6.6-8.5 Pounds
Breasts: 1.0-1.5 Pounds
Placenta: 1.5-2.0 Pounds
Uterus: 2.0-2.5 Pounds
Amniotic Fluid: 2.0-2.5 Pounds
Blood: 4.0-6.0 Pounds
Maternal nutrition stores: 4.0-6.0 Pounds
Fluid: 4.0-6.0 Pounds
TOTAL WEIGHT GAIN: 25.1-35.0 Pounds
GRAINS: Make half your grains whole
Eat at least 3 oz. of wholegrain cereals, breads, crackers, rice, or pasta every day.
1 oz. is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal, or pasta.
Eat 6 oz. every day
VEGETABLES: Vary your vegetables
Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens.
Eat more orange vegetables like carrots and sweet potatoes.
Eat more dry beans and peas like pinto beans, kidney beans and lentils
Eat 2½ cups every day
FRUITS: Focus on fruits
Eat a variety of fruit.
Choose fresh, frozen, canned, or dried fruit.
Go easy on fruit juices.
Eat 2 cups every day
MILK: Get your calcium rich foods
Go low-fat or fat-free when you choose milk, yogurt, and other milk products.
If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages.
Get 3 cups every day.
MEAT & BEANS: Go lean with protein
Choose low-fat or lean meats and poultry.
Bake it, broil it, or grill it.
Vary your protein routine – choose more fish, beans, peas, nuts, and seeds.
Eat 5½ cups every day
Know the limits on fats, sugars, and salt (sodium)
Make most of your fat sources from fish, nuts, and vegetable oils.
Limit solid fats like butter, margarine, shortening, and lard, as well as food that contain these.
Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low.
Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any nutrients.
Note: This information applies only to Sparrow Medical Group Lansing OB/GYN.