The amount of weight a woman needs to gain during pregnancy depends on her weight at the time she got pregnant. If your weight is normal, you need to gain about 25-35 lbs. An underweight woman must gain between 28-40 lbs during pregnancy. For an overweight woman, a weight gain of 15-20 lbs during pregnancy is recommended. Also keep in mind that if you are carrying twins, you will need to gain about 35-45 lbs. It would be advisable if you consulted your doctor to know the exact amount you need to gain depending on your weight. Gaining too much or too little can be harmful for the fetus and the mother. Excessive weight gain can result in an early or premature baby. If you gain too little, your baby will be smaller than the recommended 5 ½ lbs. To gain the required amount, you need to add about 300 calories more to your daily diet. You should also remember that it would be best to gain weight gradually, that is, about two to four pounds in the first trimester, then one pound each week. However, it’s not a problem if you gain more weight initially and then balance it out in the later period. You must worry only if you gain and lose weight rapidly time and again.
A pregnant woman does not need to eat for two – as a baby does not have the same nutritional requirement as a full grown person. However, a pregnant woman has to have a higher nutritional intake as compared to her usual diet. Following the food pyramid would be beneficial - food grains, vegetables and protein, fruits, dairy, and fatty foods (strictly in limitation), in that order. Increase your protein intake by approximately 75 grams a day for the growth of the fetus, to increase your blood volume, and to nourish your breasts, uterus, and placenta. Eggs, nuts and seeds, peas, peanut butter, fish, chicken, and meat are rich sources of protein. Also have enough legumes, egg yolk, and red meat to get iron, which will form the hemoglobin in your and the fetus’ blood, and will combat anemia. Your baby’s heart, bones and muscles, and tooth buds will benefit from calcium (found in milk and milk products, excluding butter and margarine), the intake of which should be increased to 1,200-1,500 mg. Double up the amount of folic acid, and increase all vitamins by 25-50 per cent. Raw fruits and vegetables will supply the vitamins. Green leafy vegetables, legumes, egg yolk, lean beef, and liver will provide vitamins and folic acid both. Eat the freshest possible food. Do not overcook foods and lose their nutritional values. Consume adequate water to keep yourself hydrated.
answered by M W