Baby, I’m Changing! :: Pregnancy Weight Gain
At no other time in life is optimum nutrition status more important than during pregnancy.
Hello and congratulations mommies-to-be! My name is Stephanie and I am so excited to be providing you research-based, healthy eating recommendations for your pregnancy. Not only will you feel better if you make great food choices during your pregnancy, but your baby will grow healthy, strong, and make a fabulous birthday debut! There is a lot to learn, but you can do it! Let’s get started!
For today’s topic, let’s talk about normal physiologic changes in mother and baby.
We can divide growth in to two basic groups: Maternal Anabolic (first half, 0-20 weeks) and Maternal Catabolic (second half, 20+ weeks).
During the Maternal Anabolic Stage, the mother’s body is building the capacity to deliver blood, oxygen, and nutrients to the fetus. Mothers will experience an increased appetite resulting in a {healthy, but not excessive} buildup in body fat, glycogen (the storage form of carbohydrate), and nutrient stores. Only about 10% of the little one’s growth occurs at this time.
Moving into the second half of the pregnancy – the Maternal Catabolic Stage – the stored energy and nutrients really come in to play during this time period, as this is where the remaining 90% of fetal growth is accomplished.
Now how does this all connect with pregnancy weight gain? Pre-pregnancy weight has a lot to do with the recommendations. Check it out, ladies:
- Underweight (BMI <18.5) :: 28 – 40 lb
- Normal weight (BMI 18.5 – 24.9) :: 25 – 35 lb
- Overweight (BMI 25 – 29.9) :: 15 – 25 lb
- Obese (BMI >30) :: 11 – 20 lb
[You can calculate your BMI here.]
Keep in mind that weight gain is generally highest around mid-pregnancy, prior to the major growth spurt of the fetus.
Okay, now I am going to shock you. The increased need for energy during pregnancy only averages an additional 300 calories per day, which mostly occurs in the second and third trimesters. The Dietary Recommended Intakes during pregnancy are +340 calories per day during the second trimester, and +452 calories per day during the third trimester. Now, keep in mind that this is a rough estimate, and certainly does not apply to every woman. Women who are very active will need more, and those who are sedentary will obviously need less.
Gone are the days of “eating for two!”
Next time we will break down the amounts needed for carbohydrate, protein, and fat.
For now, shoot for nutrient-dense, whole foods which support health, growth, and energy levels!