Monday, October 12, 2009

Weight Gain in Pregnancy

When you are pregnant, you are NOT fat; YOU are pregnant. And you need to gain some weight when you are pregnant because YOU aren't gaining weight. Think about it: You are increasing your blood supply by up to fifty percent to nourish this fetus you have taken responsibility for by feeding it to help it develop appropriately. Your blood supply carries nutrients and also essential oxygen to your growing baby. Blood is water and water is heavy, hence you gain water weight. You are gaining extra pounds in breast tissue and a growing uterus and a big, heavy placenta and you are adding the weight of the baby to the scales when you get on them too. A pregnancy is an event of growth, of sorts of tissues and fluids and that makes the numbers on the scale go up. And that's not fat!!

However, we do not eat for two when we are pregnant.We don't double our calories, but only increase them from 100-300 per day while pregnant. We choose calories very wisely to provide ourselves and the growing baby with the proper amount of nutrients and fluids to prevent ourselves from becoming FAT and to also ensure that the kid is getting what it needs.It's even better if you get what you need too: you're going to be a mother and they need super strength! White, unprocessed sugars and starches are not good choices, ever. Fiber rich whole grains and fruits and vegetables ideally with the skin ( forget banana skins and kiwi skins ) intact are good choices for carbohydrates. Not donuts or white breads, white rice or white potatoes. And juice is a a tasty fluid, but it is FULL of sugar, high-fructose corn syrups and no fiber. So eat real fruit, with the peel, exceptions already noted. Vegetables are always the best choice for carbohydrates. You get too eat a lot more and they are full of fiber: go for the really colorful ones and then you are covered in the antioxident department. Fluids are water ( even seltzer, with carbonation and Crystal Light ) and fruit 2O and Propel, not sodas with sugar and juices with corn syrup. Remember that you need sixty-four ounces of water, in one form or another, to make up for the increase in blood volume during pregnancy. Lean meats are not bologna and sausages; they are chicken ( not fried and without the skin ) and flesh that isn't attached to the white stuff that tastes great but is just artery- clogging fat. Olive oil may appear high in calories on the bottle label, but it's GOOD fat, like safflower and canola. Dairy products all come in non-fat versions and then you save calories and you reduce animal fats for cardiovascular fitness as well.

Recent studies suggest that two-thirds of all pregnant women are overweight and one-third are obese. As is a gross majority of the population, adults and children. So please assess your BMI, or have someone do it for you and know that guidelines have changes for weight gain in pregnancy. If you are underweight with a BMI< 18.5, then total weight gain for you should be between 28 and 40 pounds. If you are of normal pre-pregnant weight with a BMI of 18.5-24.9 then gain 25-35 pounds. Overweight women with a BMI of 25.0 -29-9 should shoot for 15-25 pounds and women who are obese with a BMI of>30, then 11-20 additional pounds should be the goal for the total pregnancy and that accounts for the fluids and the breast tissue, placenta and baby.

If you exercise, you get to eat more calories ( good ones ). And if you exercise you feel better, look better, have more energy, sleep better and ideally are more fit to handle labor, delivery and post partum recovery.

nI a perfect world and a perfect pregnancy, you want to start out at a healthy weight ( and a healthy body: stop smoking )so you may want to remember that it's a good idea to consider preconception weight and loose those extra five pounds before you conceive. This encourages very positive implications and benefits for the mom and her baby. Same old, same old. Eat well, exercise, reduce bad fats and white, refined sugars and starches ( carbs ) . Be well and have a nice, healthy ( and not so fat ) baby, baby.