How to stay a healthy weight during pregnancy

Remember the days when pregnancy was the time you forgot all about your weight and started eating for two? We hate to tell you this, but these days, things are a little more complicated.

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Woman weighing herself on weighing scales

Britain is a nation obsessed with weight – on one hand, an increasing number of us are developing eating disorders such as anoexia and bulimia, but on the other hand, obesity is fast becoming a national epidemic.   

One thing’s certain – being excessively over, or underweight, can have important health implications for your health, and your baby’s.

Skinny Minnnies

Our national obsession with being too fat, or too thin, affects mums during pregnancy, too. According to recent media reports, there’s a growing, and worrying, trend, which suggests that mums are increasingly putting their baby’s health at risk by trying to avoid gaining too much of the dreaded ‘baby weight’.

According to studies, the average calorie intake of mums-to-be is significantly lower than the 2,140 calories recommended during pregnancy – and sometimes even below the 1,940 advised for women who are not pregnant.

So what’s making us worry so much? Gail Johnson, a midwife adviser at the Royal College of Midwives, says: 'Women are much more aware of their body shape these days, mainly because of all the media coverage of super-slim celebrities.

While most are sensible enough to realise that you can't lose weight in pregnancy and accept their bodies are going to change, some worry about losing control and not being about to regain their pre-pregnancy shape.'

What are the risks?

The immediate health risks associated with an underweight mother are linked with the increased likelihood of a low birth weight baby. This can lead to problems including breathing difficulties and a greater susceptibility to infections. Being born underweight can also make your baby more likely to be obese as an adult, and increase his chances of developing heart disease and Type 2 diabetes in later life.

Big Berthas

At the other extreme, as a nation we are heavier than ever before – and the number of women who are overweight or obese when they become pregnant has risen.

What are the risks?

If you are overweight or obese, you are at increased risk of developing gestational diabetes, which can mean your baby will be born overweight. There is also a higher rate of miscarriage and still birth in women who are overweight. On top of this, you’re also more likely to suffer pregnancy-related problems such as backache, varicose veins, high blood pressure and a more difficult delivery.

For your unborn baby there’s the risk he will become too large, and on a practical level, it can be more difficult to listen to foetal heartbeat during pregnancy.

How much is too much?

How much weight you should ideally gain during pregnancy very much depends on your pre-pregnancy weight and on something called your Body Mass Index (see BMI box below). 'If you're underweight, you would be advised by your midwife to gain more weight than someone with a normal BMI would,' says Gail Johnson. 'But, if you're overweight, you'll be advised to gain less weight than someone with a normal BMI.

'Overall, you should be looking for a steady, gradual weight gain. The Food Standards Agency (FSA) recommends gaining 3-5lb in the first trimester, and then roughly 1lb a week in your second and third trimester.’

The FSA also states that, on average, most women gain between 22 and 28llb during their pregnancy. If you're expecting twins, you can expect to gain more weight – between 35 to 45lbs.

Eating for two

It’s all very well saying don’t eat too much – but what exactly should you be munching? ‘Aim to eat a healthy, balanced diet, avoiding fatty or sugary foods and eating plenty of fresh fruit and vegetables,’ says Gail.

‘You don’t actually need any extra calories until the last trimester and even then its only 200 to 300 calories a day (that’s equivalent to a healthy snack such as a piece of wholemeal toast or a bowl of cereal.)

As a general guideline, try to eat at least five portions of fruit and vegetables a day, plus starchy foods such as bread, pasta, rice, potatoes and pulses. Add in some protein such as lean meat and chicken or fish (including at least one portion of oily fish); some fibre (found in wholegrain bread, cereals, pasta, rice and pulses) and lastly some dairy foods and iron-rich foods such as red meat, pulses, green vegetables and fortified cereal. For more advice log on to food.gov.uk/pregnancy

Don’t beat yourself up though – sickness, constant hunger and cravings can make it difficult to eat healthily. It’s ok to cave in and indulge in the odd treat, as long as your staple diet isn’t chocolate cake and crisps, rest assured you and your baby will be fine.

Your Body Mass Index (BMI)

Your BMI can give you a rough idea of how much weight you should expect to gain during your pregnancy. It’s time for the maths bit! Divide your weight in kg by the square of your height in metres and hey presto, you have your BMI! 

Here’s what it all means…

Underweight: If you have a BMI of 19 or less, you should try to gain slightly more, a minimum of 13kg (28lb) and a maximum of 18kg (40lb).

Normal: If you have a BMI of between 20 and 25 you should aim to gain 11-16kg (25-35lbs) in total.

Overweight: Women with a BMI of 25 to 30 should aim to gain only 7-11kg (15-25lbs).

Obese: BMI of over 30. Aim to put on no more than 7kg (15lb)

What weighs what?
 
Before you start to panic, remember that all your weight gain isn't just down to fat!

• 39 per cent of your weight gain is the weight of your baby
• 22 per cent is extra blood volume
• 11 per cent is your expanded uterus
• 11 per cent is amniotic fluid
• 9 per cent is the placenta
• 8 per cent is your bigger breasts