Although there are many changes which occur in a woman’s body, the physical dynamic seems to be the one of main concern. This comes as no surprise, since a woman is expected to gain between 25 to 40 pounds within the 36-week time span. Many women are focused on either attaining or maintaining an attractive physique throughout their lifetime and the thought of gaining as much as forty pounds “overnight” must be a shocker to anyone. Imagine, for most of your adult life you had your perfect weight of 125 lbs. and now what a dreadful thought of reaching 165 lbs!
Just remember – and nutrition experts agree – that weight gain/weight loss didn’t happen overnight so there is no magic to fix it in a short time frame – this is simply one of the laws of nature. Happily, there is good news for expectant and experienced mothers. A mother’s nutritional habits, before and during pregnancy are crucial to the proper development of the tiny human sharing her body. If fitness was
maintained before, during and after delivery, the weight-loss challenge will be less bumpy.
The permanence of post pregnancy weight concerns many mothers but the truth is most women lose all but 2 pounds within a year after birth. Yes! only two pounds, now that isn’t much to worry about is it? Seems unrealistic? Let’s take a look the weight a woman is expected to gain as her body changes to support her and the baby growing within:
The weight of the fetus: 7-8 lbs
Amniotic fluid: 2 lbs
The placenta: 1-2 lbs
Increase in the size of the uterus: 2 lbs
Increase in blood volume: 3-4 lbs
Development of breast tissue: 2lbs
Extracellular fluid: 4 lbs
Maternal fat gained for later use as energy: 4-11 lbs.
Any weight gained during pregnancy should really relate to the effort to sufficiently support the mother and growing fetus, to prepare the body for the birth process and for breastfeeding. Blood volume increases as the mother’s heart, lungs and kidneys work harder to deliver nutrients and oxygen and remove wastes. As the placenta develops, it produces hormones which promote the growth of the uterus, relax muscles and ligaments to accommodate the growing fetus and allow for childbirth, promote breast development for breastfeeding and the 4-11 lbs of maternal fat gained and stored is necessary to provide energy during the final stages of pregnancy and for lactation.
The recommended weight gain for healthy women is 25-35 lbs, where as little as 2-4 lbs of that increase is supposed to be gained during the first trimester. In the second and third trimesters, the fetus grows up to 6-8 pounds and at this time it is recommended that the mother’s weight gain should be about 1 lb per week. If a woman is underweight or overweight prior to a pregnancy, slow and steady weight gain is still preferred. It is generally expected that underweight women could gain up to 40 lbs; for overweight women, the gain should be 15 to 25lb for the 9-month period. (Nutrition : Science and Application; Smolin & Grosvenor).
The amount of weight that is expected to be gained may seem a lot to swallow, however, this is because eating healthily provides the many nutrients which are needed to ensure the development of a healthy fetus: protein is needed for cell growth and development; fluids should be increased by about an extra ounce daily – consuming about 2 litres per day is an important safeguard against constipation. Vitamin D, C, B12 and minerals such as calcium, zinc, folate and iron are needed to ensure that the body obtains all the support required for the fetus’ healthy development. Folate is especially critical for DNA synthesis and cell division and, even more importantly, to prevent birth defects: folate is significant in the formation of the neural tube which develops into the brain and spinal cord.
An article in the Gleaner pointed out that there are certain foods pregnant women should avoid. These are alcohol, certain prescription medications (confirmed by a medical doctor), illegal drugs, some types of fish such as shark, swordfish, barracuda or king mackerel. These fishes have high levels of mercury which can be harmful to the developing baby. A type of canned tuna called albacore is also high in mercury but the tuna sold locally can be eaten in moderation. Expectant mothers should avoid unpasteurised milk, soft cheeses made with it, hot dogs, luncheon meats and smoked seafood. If they do eat hot dogs and luncheon meats, these should be heated until they are steaming hot. Why? These foods may contain bacteria which can be harmful to mothers to be and the growing baby. Caffeine, in small amounts, (for example a cup or two of coffee) is safe in pregnancy.
Every one has advice to share with women who are pregnant; however, it is essential that they engage with a trusted physician, and obstetrician/gynecologist and share every concern. Pregnant women are eating for two but not for two adults – the growing fetus requires a lot less calories. In reality an additional 300 calories per day to the regular 2000 calorie diet is what eating for two really translates to – and those extra calories can be a slice or two of bread, fruit, a glass of juice, an egg or a small portion of meat.
Exercise, before during and after pregnancy is also important to improve overall fitness. It also reduces stress and lower back pain; improves digestion, reduces constipation, prevents gestational diabetes, improves your mood and body image and speeds recovery from child birth. If a mother was physically active prior to pregnancy, that lifestyle can be continued with a few adjustments and guidance in order to avoid harm.
Everything in moderation: with the help of your health professionals, maintaining a healthy body throughout and after pregnancy is key. You may respond to cravings however, it is vital that women be responsible for what their intake to ensure baby’s healthy development.
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Although there are many changes which occur in a woman’s body, the physical dynamic seems to be the one of main concern. This comes as no surprise, since a woman is expected to gain between 25 to 40 pounds within the 36-week time span. Many women are focused on either attaining or maintaining an attractive physique throughout their lifetime and the thought of gaining as much as forty pounds “overnight” must be a shocker to anyone. Imagine, for most of your adult life you had your perfect weight of 125 lbs. and now what a dreadful thought of reaching 165 lbs!
Just remember – and nutrition experts agree – that weight gain/weight loss didn’t happen overnight so there is no magic to fix it in a short time frame – this is simply one of the laws of nature. Happily, there is good news for expectant and experienced mothers. A mother’s nutritional habits, before and during pregnancy are crucial to the proper development of the tiny human sharing her body. If fitness was
maintained before, during and after delivery, the weight-loss challenge will be less bumpy.
The permanence of post pregnancy weight concerns many mothers but the truth is most women lose all but 2 pounds within a year after birth. Yes! only two pounds, now that isn’t much to worry about is it? Seems unrealistic? Let’s take a look the weight a woman is expected to gain as her body changes to support her and the baby growing within:
The weight of the fetus: 7-8 lbs
Amniotic fluid: 2 lbs
The placenta: 1-2 lbs
Increase in the size of the uterus: 2 lbs
Increase in blood volume: 3-4 lbs
Development of breast tissue: 2lbs
Extracellular fluid: 4 lbs
Maternal fat gained for later use as energy: 4-11 lbs.
Any weight gained during pregnancy should really relate to the effort to sufficiently support the mother and growing fetus, to prepare the body for the birth process and for breastfeeding. Blood volume increases as the mother’s heart, lungs and kidneys work harder to deliver nutrients and oxygen and remove wastes. As the placenta develops, it produces hormones which promote the growth of the uterus, relax muscles and ligaments to accommodate the growing fetus and allow for childbirth, promote breast development for breastfeeding and the 4-11 lbs of maternal fat gained and stored is necessary to provide energy during the final stages of pregnancy and for lactation.
The recommended weight gain for healthy women is 25-35 lbs, where as little as 2-4 lbs of that increase is supposed to be gained during the first trimester. In the second and third trimesters, the fetus grows up to 6-8 pounds and at this time it is recommended that the mother’s weight gain should be about 1 lb per week. If a woman is underweight or overweight prior to a pregnancy, slow and steady weight gain is still preferred. It is generally expected that underweight women could gain up to 40 lbs; for overweight women, the gain should be 15 to 25lb for the 9-month period. (Nutrition : Science and Application; Smolin & Grosvenor).
The amount of weight that is expected to be gained may seem a lot to swallow, however, this is because eating healthily provides the many nutrients which are needed to ensure the development of a healthy fetus: protein is needed for cell growth and development; fluids should be increased by about an extra ounce daily – consuming about 2 litres per day is an important safeguard against constipation. Vitamin D, C, B12 and minerals such as calcium, zinc, folate and iron are needed to ensure that the body obtains all the support required for the fetus’ healthy development. Folate is especially critical for DNA synthesis and cell division and, even more importantly, to prevent birth defects: folate is significant in the formation of the neural tube which develops into the brain and spinal cord.
An article in the Gleaner pointed out that there are certain foods pregnant women should avoid. These are alcohol, certain prescription medications (confirmed by a medical doctor), illegal drugs, some types of fish such as shark, swordfish, barracuda or king mackerel. These fishes have high levels of mercury which can be harmful to the developing baby. A type of canned tuna called albacore is also high in mercury but the tuna sold locally can be eaten in moderation. Expectant mothers should avoid unpasteurised milk, soft cheeses made with it, hot dogs, luncheon meats and smoked seafood. If they do eat hot dogs and luncheon meats, these should be heated until they are steaming hot. Why? These foods may contain bacteria which can be harmful to mothers to be and the growing baby. Caffeine, in small amounts, (for example a cup or two of coffee) is safe in pregnancy.
Every one has advice to share with women who are pregnant; however, it is essential that they engage with a trusted physician, and obstetrician/gynecologist and share every concern. Pregnant women are eating for two but not for two adults – the growing fetus requires a lot less calories. In reality an additional 300 calories per day to the regular 2000 calorie diet is what eating for two really translates to – and those extra calories can be a slice or two of bread, fruit, a glass of juice, an egg or a small portion of meat.
Exercise, before during and after pregnancy is also important to improve overall fitness. It also reduces stress and lower back pain; improves digestion, reduces constipation, prevents gestational diabetes, improves your mood and body image and speeds recovery from child birth. If a mother was physically active prior to pregnancy, that lifestyle can be continued with a few adjustments and guidance in order to avoid harm.
Everything in moderation: with the help of your health professionals, maintaining a healthy body throughout and after pregnancy is key. You may respond to cravings however, it is vital that women be responsible for what their intake to ensure baby’s healthy development.
Share this post: