How to gain weight during pregnancy: How much is correct?

Weight gain is the default "promotional gift" for all pregnant women. Depending on the condition and stage of pregnancy, pregnant women will have different ways of gaining weight during pregnancy. right?

What should pregnant women remember about gaining weight during pregnancy?

When gaining weight during pregnancy, mothers need to note the following:

What factors influence weight gain during pregnancy?

The fetus gains about 30g per day since the 26th week of pregnancy. Mother's health and weight directly affect fetal formation and development.

Usually, the weight of pregnant women during pregnancy will include the following factors:
Children: 3,200g - 3,600g.

Placenta: 500g - 900g.

Amniotic fluid: 900g.

Breast enlargement: 500g.

Uterus: 900g.

Increased blood volume: 1,400g.

Body fat: 2,300g.

How to gain weight during pregnancy is appropriate?

BMI is the body mass index, calculated by the formula:

BMI = weight (kg) / [height * height] (m)

BMI represents a person's nutritional status.
Depending on the nutritional status of the mother before pregnancy, we have the following standard weight gain:

With normal nutritional status (BMI: 18.5 - 24.9):

The mother's weight gain should be 10-12 kg. The specific increase is as follows:

The first 3 months: increased 1 kg

3 middle months: increase 4-5 kg

Last 3 months: increase 5 - 6 kg

With the status of lean nutrition (BMI: <18.5):

Weight gain should be 25% of pre-pregnancy weight.

With overweight and obese nutritional status (BMI:> or equal to 25):

Weight gain should reach 15% of pre-pregnancy weight.
Example: Women weigh 70kg - 1.5m tall, BMI> 31, the standard increase should be about 10kg (increase 15%).

Does gaining too much or too little weight have any effect?

If you gain too much weight, pregnant women will be prone to preeclampsia, diabetes, increase the rate of cesarean section due to your baby being too big. High rate of leg edema and swelling leads to difficulty in movement.

Pregnant women are faced with the risk of pinched heart, liver and kidney, the risk of insulin resistance and diabetes level 2. If you gain too little weight, pregnant women will be more likely to give birth prematurely or give birth underweight.

This is because the baby has slow growth in the uterus, which leads to malnutrition in the fetus. In addition, too little weight gain will easily lead to lack of milk after breastfeeding.

How to gain weight during pregnancy is the most scientific

Here are tips to help pregnant women not gain weight too fast:

Limit carbs

Pregnant women should not abstain from and completely cut carbohydrates out of their menu. Whole grain bread, sweet potatoes, boiled corn, boiled sweet potatoes, ... Those are the low-starch products that pregnant women should try.

Split into several small meals

Irregular eating habits always make pregnant women uncontrollably gain weight. 3 meals a day: breakfast, lunch, dinner and 2 snacks are the number of meals that pregnant women need to ensure.

Avoid sweet drinks

Sweet drinks contain a large amount of sugar, making pregnant women also consume more calories than normal. There is a sweet morning pregnant woman. All drinks add a lot of sugar, whether it's orange juice or packaged foods.

Besides, replacing it with drinks like skim milk, water, or other sugar-free drinks are great options!

Exercise regularly

Simple movements always bring unexpected effects. Typically the simplest exercise is walking. Just 20 minutes a day, you will see a difference.

Get enough fiber

Fresh fruits and vegetables are endless sources of fiber. Common digestive problems during pregnancy such as flatulence, heartburn, constipation, hemorrhoids ... will be resolved by fiber. 25 to 30 grams / day is the amount of fiber needed.

Drink enough water

Pregnant mothers need to drink 8-10 glasses of water per day. Providing enough water for the body every day brings great benefits to the female body in general and pregnant women in particular.

Drink enough 2-3 liters of water per day, including: fruit juice, filtered water, milk, soup, ... will help mothers gain reasonable weight. Drinking water also limits the hunger and appetite of overweight pregnant mothers!

5 foods that make it easier for mothers to gain weight during pregnancy

Pregnant mothers want to increase need, then pay attention to these foods! These are the safest and most effective ways to gain weight during pregnancy!

Fish

This is an important food to help supplement necessary DHA nutrients, help develop brain for the fetus. Maintaining 2-3 fish meals a week will help you improve many things!

Coconut water

In a liter of coconut water contains up to 40 grams of glucide, 2-3 grams of amino acids, 4 grams of minerals. Therefore, 1 week 3 coconuts will purify the body very well!

Sugarcane juice

According to Oriental medicine, sugarcane has heat, laxative, and anti-constipation effects. Besides, science has also researched and concluded that sugar in sugarcane accounts for 70%, the rest is fat, protein and flour.

Thus, drinking mother cane juice has provided the body with a lot of energy and nutrients.

Milk for pregnant women

Gourd milk is a beverage specifically designed for pregnant women. It provides many essential micronutrients for the health of mothers and babies.

Especially the substances that are prone to deficiency during pregnancy such as calcium, iron, folic acid , vitamins, fatty acids that are beneficial to the brain such as omega 3, omega 6, DHA, ARA ...

Egg

Eggs contain many amino acids necessary for mother and fetus, especially egg yolk to help develop muscle and intelligence for children.

The above 5 foods are the foods that make pregnant women gain weight during pregnancy the fastest, most benign. Wish pregnant women find a way to gain weight during pregnancy effectively!

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Weight gain during pregnancy: How to eat without excess?

Fetal Weight by Week - Latest 2019 dashboard from WHO

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