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All About Weight Gain During Pregnancy

All About Weight Gain During Pregnancy
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If you overhear the conversation of two pregnant women, you will most probably hear the following questions.

“Do you feel that the baby is kicking you?” “When are you due?” “Did you suffer from morning sickness?”

And the most common question among all should be “How much weight do you gain?

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Every woman expects to gain weight during pregnancy (after whole life of losing weight). And indeed, gaining the right amount of weight is essential to growing a healthy baby. But how much weight should you put on progressively? How much calories are needed to “eat for two”? How fast should you gain it all? And when are you off-track? You will find all the answers in this article.

How Much Should You Gain?

Pregnancy seems to be one of the most legitimate reasons to pile on the pounds. But beware that piling on too much or too few pounds can spell problems for you, your baby and your pregnancy. So, what’s the perfect weight gain formula for pregnancy?

Actually since every pregnant woman, as well as pregnant body is different. The formula can vary a lot and mostly depends on how many pounds you are packing before pregnancy.

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Ask your health care provider for how much weight you should gain. Generally speaking, weight gain recommendations are based on BMI of your pre-pregnant body.

  • If your BMI is average (between 18.5 and 26), you will probably be advised to gain between 25 and 35 pounds, the standard recommendation of average weight pregnant women.
  • If your BMI is overweight (between 26 and 29), your goal will be somewhere between 15 and 25 pounds.
  • If you’re obese (with an BMI higher than 29), you will probably be told to gain a total of between 11 and 20 pound, or even less.
  • If you’re super skinny (with BMI lower than 18.5), chances are your target will be higher than average — from 28 to 40 pounds.

Though you need some extra calories to put on weights, you don’t necessarily need to “eat for two”. For average pregnant women, you only needs to eat 300 more healthy calories a day than you did before pregnancy to gain the right amount of weight.

At What Rate Should You Gain?

Slow and steady doesn’t only help tortoise win the race — it also applies to strategy of pregnancy weight gain. Indeed, the rate of gaining weight is as important as the total number of pounds you gain. It is because your baby needs a steady supply of nutrients and calories throughout his or her stay in your womb. Gradual gain also allows gradual skin stretching. Need more convincing? A well-paced weight gain will be surely paid off after you’ve delivered and you’re anxious to get back in shape.

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But does steady means equally gaining 30 pounds across 40 weeks? No — this would not be a perfect plan for gaining weight.

During the first trimester, your baby is only about the size of a few poppy seeds, which means eating for two is not sensible at the time. So you only require a minimum weight gain in the first trimester. A good goal will be gaining between 2 and 4 pounds. Indeed, a lot of women don’t end up gaining any or even even losing few pounds thanks to morning sickness at this stage.

During the second trimester, your baby starts to grow in earnest — and so should you. You should gain 1 to 1.5 pounds per week during months 4 through 6, which will add up to be 12 to 14 pounds in total.

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During the third trimester, your weight gain may start to taper off to about 1 pound 1 week (for a net gain of about 8 to 10 pounds). Some women might find their weight holds steady or even dropping a pound or two during the 9th month due to ever tighter abdominal quarters. This might cause difficulty in finding room for food.

Breakdown Of Your Weight Gain

Here’s where the extra weight goes during pregnancy.

  • Baby: 8 pounds
  • Placenta: 2-3 pounds
  • Amniotic fluid: 2-3 pounds
  • Breast tissue: 2-3 pounds
  • Blood supply: 4 pounds
  • Stored fat for delivery and Breastfeeding: 5-9 pounds
  • Larger uterus: 2-5 pounds
  • Total: 25-35 pounds

Weight Gain Red Flags?

Check with your practitioner,

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  • if you gain more than 3 pounds in any one week in the 2nd trimester; or
  • if you gain more than 2 pounds in any week in the 3rd trimester; or
  • if you gain no weight for more than two weeks in a row in the 2nd trimester,
  • especially if it doesn’t seem to be related to overeating or excessive intake of sodium.

Realistically, you won’t able to closely follow the gain formula. There will be weeks when your appetite rules and self-control wavers. And there will be weeks when eating seems too much of an effort (due to tummy troubles). Not to worry or stress over the scale. As long as your overall weight gain is on target and your rate reaches an average of the model formula (a half pound one week, 2 pounds the next and 1 the following…), you’re on the right track.

So here’re some final tips for you to keep an eye on the scale.

  • Weigh yourself at the same time of the day
  • Wear same amount of clothes when weighing
  • Weigh on the same scale
  • Weigh once a week (More often and you’ll probably drive yourself crazy with day-to-day fluid fluctuations.)

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Published on July 22, 2021

20 Healthy and Tasty Family Meals Ideas to Try This Week

20 Healthy and Tasty Family Meals Ideas to Try This Week
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It’s 5 p.m., and you’re exhausted. The kids are hungry, but no one knows what they want to eat for dinner. With very little energy, you force yourself into the kitchen and look through every cabinet, hoping for a spark of inspiration. Eventually, you toss a few ingredients together and hope for the best. It won’t win any prizes and falls short of what you consider “healthy,” but it fills everyone’s stomachs.

Feeding a family can be stressful, even tiresome. It’s hard to find the energy and creativity needed to cook healthy but simple family meals. It’s easy to fall into the “anything goes” mentality. When you’ve got a busy lifestyle, meals become more about survival and less about nutrition.

Here are 20 quick and healthy—but tasty—recipes followed by tips on making these family meals more nutritious. These recipes can help you have a healthy family meal on the table in an hour or less. Remember, swap ingredients out if someone in your family has dietary restrictions or if you avoid certain foods.

1. Mini Meatloaves With Green Beans and Potatoes

    These miniature meatloaves come together quickly and cook faster, too. You can have a family favorite on the table, paired with seasoned potatoes and fresh green beans, in just 40 minutes.

    Get the recipe here.

    2. One-Pan Chicken Parmesan Pasta

      This classic will taste like you spent hours cooking, but the preparation and clean-up couldn’t be quicker. One-pot cooking makes this dish practical, while fresh basil, parmesan, and garlic add a special touch.

      To try this recipe, go here.

      3. Sheet-Pan Chicken Fajitas

        Skip the restaurant and make fajitas at home. The ingredients go on one sheet pan, meaning you won’t spend all night cleaning. Zesty chicken, bell peppers, and warm tortillas can be on the table in 40 minutes. Add sour cream, salsa, guacamole, lettuce, diced tomato, and any other favorite toppings.

        Check out the recipe here.

        4. Philly Cheese Steak Stuffed Peppers

          Lose the carbs but keep the cheesesteak flavors with this quick family meal. Kids will love the pepper “bowls,” and you’ll love giving them a meal full of veggies and protein to keep them healthy.

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          Try it tonight. Get the recipe here.

          5. Chipotle Chicken Quinoa Burrito Bowl

            This veggie-packed meal adds an extra boost by using the superfood quinoa instead of rice. Flavorful yet simple, this meal makes an excellent packable lunch or dinner for your whole family.

            Find the recipe here.

            6. Spinach and Chicken Skillet With Lemon and Parmesan

              The complex flavors of lemon and parmesan come together nicely in this gourmet-like dish, but you don’t have to exert the effort or spend as much as a gourmet meal.

              Get the recipe for this dish here.

              7. Oven-Fried Fish and Chips

                Fish and chips can also sometimes be healthy as evident in this oven-fried version. You won’t miss the calories with this favorite family meal.

                You can find the recipe here.

                8. Pineapple-Teriyaki Chicken

                  Tangy pineapple and sweet teriyaki will have everyone coming back for seconds. Frozen vegetables make this simple family dish even easier to make and enjoy.

                  Find the recipe here.

                  9. Mozzarella, Basil, and Zucchini Frittata

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                    This egg dish is usually served for breakfast, but a frittata can make a fantastic dinner, too. High in protein, packed with zucchini, and delicious, there’s no reason to wait until morning.

                    Try it tonight. Get the recipe here.

                    10. Chicken and Sweet Potato Grill Packets

                      Skip the pans and throw everything into foil with this fun family recipe. Kids will love loading ingredients into their pack, and you’ll love its versatility and simplicity.

                      The recipe for this meal can be found here.

                      11. Chicken and Spanish “Rice”

                        Cauliflower takes the place of rice in this low-carb family meal, but it’s so flavorful and filling, no one will miss it.

                        Find the recipe here.

                        12. Honey Chicken Stir Fry

                          This honey chicken stir fry is the healthier version of a restaurant favorite that can be served up quicker than you can order it.

                          Find the recipe here.

                          13. Chicken Skewers With Tzatziki

                            Greek chicken and tzatziki sauce will have you yearning for the Mediterranean, but you can make this recipe at home for your family to enjoy.

                            This easy recipe can be found here.

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                            14. Healthy Walking Tacos

                              Traditional walking tacos are a party favorite, but they’re not usually healthy. However, this recipe keeps it fun while making it more nutritious.

                              Find out how to make it here.

                              15. Slow-Cooker Chicken Noodle Soup

                                This classic comfort meal can be ready when you walk in the door. All you have to do is add noodles, and it’s ready to serve.

                                The recipe can be found here.

                                16. Cheesy Chicken and Rice Casserole

                                  This usually takes a little over an hour, but the preparation time is only 30 minutes. You’ll love how easy it is, and the cheesy rice is sure to please.

                                  Find the recipe here.

                                  17. Crockpot Rotisserie-Style Chicken

                                    Skip the checkout line and have a rotisserie-style chicken ready at home. A staple in many quick meals, you might find this family meal recipe among your most-used.

                                    Get the recipe for this flavorful chicken here.

                                    18. Santa Monica Street Tacos

                                      Named after a simple taco found on the streets of California, you’ll be surprised that something with only a few ingredients can be so flavorful. Your kids will surely enjoy them.

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                                      Find the recipe here.

                                      19. Pizza Pasta Salad

                                        Enjoy the flavor of pizza without the hassle of making a crust. Use a fun pasta shape to make this even more appealing to your family, especially kids.

                                        Try it tonight. Get the recipe here.

                                        20. Slow-Cooker Lasagna Soup

                                          Everyone loves lasagna, but it can be time-consuming and messy to make. However, this soup version has the taste you want but with the ease of a crockpot.

                                          Get the recipe here.

                                          Bonus: 3 Simple Ways to Make Meals Healthier

                                          Eating healthy doesn’t have to take a lot of money, time, or thought. Any improvements are a big step in the right direction.

                                          Here are three easy ways you can make meals healthier for your family.

                                          1. Lose the Sugar

                                          Are you looking to improve your health? Cut processed sugars from your diet—the more, the better, and that includes artificial sweeteners.[1] Why? Studies show that sugar increases the risks for weight gain, heart disease, acne, type-2 diabetes, depression, cancer, fatty liver disease, cellular aging, and low energy levels.[2]

                                          2. Avoid Highly Processed Foods

                                          Many processed foods are fine to eat. Even fresh fruit and vegetables go through some processing to stay fresh longer. However, highly processed foods have added salt, sweeteners, saturated fats, preservatives, and artificial colors. These types of food have been linked to heart disease, diabetes, and high blood pressure.[3]

                                          3. Replace Simple Carbs for Complex Carbs

                                          Lowering daily carbs can do wonders for your health. Studies show that low-carb diets lead to lower insulin levels, lower bad cholesterol levels, visceral fat loss, weight loss, reduced appetite, and can be therapeutic for many brain disorders.[4]

                                          When eating carbs, choose complex carbs over simple carbs. Simple carbs, such as white flour, rice, and degermed cornmeal, lack nutrients and spike blood sugar levels. Complex carbs, such as sweet potato, brown rice, and oats, are usually more nutritious and aren’t digested as quickly, giving more sustained energy and less of an insulin spike.[5]

                                          Enjoy Family Meals With Less Stress!

                                          Dinner can be enjoyable again now that you’re armed with simple and nutritious recipes for your family. These healthy and tasty family meal recipes can help you feel even better about what you serve. Best of all, you’ll have the extra time and energy you saved from cooking and spend more time with your family.

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                                          More Healthy Eating Tips

                                          Featured photo credit: Jimmy Dean via unsplash.com

                                          Reference

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