How Much Healthy Weight Gain During Pregnancy is Important?

Getting ready to welcome a new life into this world is a momentous occasion, full of joy and excitement. However, as an expecting mother, you also must dedicate time and energy towards maintaining your health. While you have to prioritise a healthy and balanced diet to provide optimal nutrition to your baby, you also need to ensure that you do not go overboard and consume excess calories. If you’re unsure about how much weight a pregnant woman should gain during pregnancy and how to juggle between supporting your baby and looking after your own health, continue reading here.  

What to Expect When You’re Expecting: How Much Weight Gain is Normal in Pregnancy? 

The first step, especially when you are pregnant, is to seek professional help. Ask your doctor or a medical specialist to help you understand how much weight it would be appropriate for you to gain during your pregnancy. A doctor can look at the particulars of your case, medical history, and conduct a physical examination to point you in the right direction.  

Prior to pregnancy, it is best to attain a BMI (body mass index) that falls within the normal range (18 – 25 kg/m2). If your BMI is higher or lower than normal, you can suffer from adverse effects or foetal outcomes. 1 On an average, the weight gain during pregnancy should be around 9 to 11 kg.2 As per the National Institute of Nutrition’s Required Dietary Allowances guidelines, the requirement for energy for an individual depends on various factors like weight, gender, and physical activity. On an average, a woman weighing around 55 kg needs 1165 (sedentary), 2130 (moderate work) and 2720 (heavy work) calories per day, while during pregnancy her requirement would be increased by 350 calories per day. 3 

Pregnant women do not require too much additional calories during the first trimester. However, during the late trimester, they need around 350 kcal per day. The energy requirements for a pregnant woman are as follows: 3 

• For a pregnant woman weighing around 55 kgs, the additional calories required are 350 kcal/day. 
• A women who weighs 55 kg and is nursing 0-6 month old baby needs an additional 600 kcal/day.  
• A women who weighs 55 kg and is nursing 7-12 month old baby needs an additional 520 kcal/day. 

Overall, pregnant women should ensure that the calories they consume are valuable and make for a balanced diet. The aim is to reduce empty calories and replace them with nutrient and energy-dense foods. 1 

Dos and Don’ts – Here’s How to Gain Right Weight While You’re Pregnant 

To gain weight in a healthy manner during your pregnancy, here’s how you can go about it: 4 

• Prioritise eating five to six small meals throughout the day rather than just a couple of bigger ones. 
• Make sure you have healthy snacks, like nuts, raisins, cheese, crackers, etc., handy for easy munching when you’re hungry.  
• Opt for food items that are packed with nutrients, especially protein, whenever possible. For instance, using peanut butter instead of regular butter as a spread for toast gives you a good dose of protein.  
• Similarly, substitute full-fat dairy items with low or non-fat alternatives whenever possible. Like using skimmed and low-fat milk in your cereal, mashed potatoes, and so on.  
• Make sure to fuel up with carbohydrates like sweet potato, whole grain bread, pasta, and so on to gain energy. 

If you’re worried about gaining too much weight during your pregnancy, here’s how to slow things down: 4 

• If you are eating fast food, opt for healthier alternatives with lower fat content and plenty of vegetables. 
• Try to minimise the consumption of whole milk products and choose low-fat alternatives whenever possible. 
• Reduce intake of items that are high in fat and sugar like aerated drinks, sweetened juices, candies, donuts, pastries, mithai and so on.  
• Make moderate exercise a part of your daily schedule. Unless advised otherwise by a medical specialist, continue with exercise like walking, swimming, yoga and so on.1 

As a pregnant woman, make sure to take extra care of your own health for a smoother pregnancy and well-being of your newborn.  

Watch the Weight with Prohance 

Now that you know more about how much weight should be gained in pregnancy, you can make healthier choices for you and your baby. One of the better ways of ensuring you get sufficient nutrients for your baby without compromising your health is to make Prohance Mom a part of your daily diet. 

Prohance Mom is a protein powder enriched with other nutrients especially designed to meet the nutritional gaps in the diets of pregnant and lactating women. Packed with vitamins and minerals, it helps with bone health, immunity, energy, brain functions, and much more. 

Please consult your doctor OR Check with your doctor / dietician for a recommendation.