Weight Gain During Pregnancy
Weight gain during pregnancy is a common and expected phenomenon for many women, as long as it remains within certain limits. This weight gain is essential for the physical and mental development of the fetus. The normal expected increase in weight for a pregnant woman is around 12 kilograms. Therefore, there is no reason for concern or the need to resort to low-calorie diets. After a certain period post-delivery, the woman’s weight is expected to return to its pre-pregnancy state.
Factors Contributing to Weight Gain in Pregnant Women
- The weight of the baby, which can reach approximately 3.3 kilograms, along with the placenta, weighing around 700 grams, and the amniotic fluid surrounding the fetus, estimated at 800 grams. Together, these account for about two-thirds of the pregnant woman’s weight.
- The muscular layer of the uterus, which grows to a weight of around 900 grams.
- An increase in blood volume, which adds roughly 1.2 kilograms to the overall weight.
- Additional body fluids, contributing another estimated 1.2 kilograms.
- Breast tissue, which can add around 400 grams to the total weight.
- An accumulation of some fat in the body, leading to an increase of about 4 kilograms.
Foods That May Cause Weight Gain for Pregnant Women
- Carbohydrates: Excessive consumption of carbohydrates can lead to obesity. Foods such as bread, pasta, rice, and potatoes should be eaten in moderation.
- Highly salted and preserved foods: Items like fermented foods, pickles, salted sardines, and salted fish can impact blood pressure and cause water retention, thereby affecting the mother’s and baby’s weight.
- Saturated fats: Foods high in saturated fats provide excessive calories, leading to weight gain and the accumulation of hard-to-lose fat postpartum. Expecting mothers should consider using corn oil for cooking instead of ghee, butter, cream, or heavy dairy products.
- Sugary and manufactured sweets: These foods are typically high in calories. It is advisable to substitute them with honey as a sweetener for beverages.
- Carbonated drinks and artificial juices: These beverages can inhibit the absorption of calcium and vitamin D, potentially leading to muscle weakness and skeletal issues in the baby, as well as contributing to weight gain.
Recommendations for Expecting Mothers
- Consume light and diverse meals distributed throughout the day including breakfast, snacks, lunch, dinner, and additional snacks.
- Increase fluid intake, especially water.
- Focus on fresh fruits and vegetables, which promote satiety while being low in calories.
- Avoid sweets, fried foods, and fast food high in fats, as these can lead to unnecessary weight gain with no benefits for the mother or the fetus.
- Include protein-rich foods for cell development, such as various meats, eggs, legumes, and calcium-rich sources like milk and dairy products.
- Do not overeat; be mindful of portion sizes even when feeling hungry, especially after consuming substantial amounts throughout the day.