Week 16: weight gain during pregnancy recommendations
This is my first week using the food journaling app and I’ve to say I like it. It’s not too much bother and it’s quite useful to follow-up one’s diet. I don’t feel obsessed about it at all. I see it more like a friendly reminder of my daily calorie counter and it actually helps me better understand how nutritious is the food I ate. And I’m not the only one it helps. My husband – who felt the first symptoms of a couvade syndrome – also appreciates watching his diet :).
Now getting to numbers: as my settings were a maintaining weight goal and a sedentary mode, the app recommended a calorie budget of 1869 per day for week 16. In total, I ate 12,766 calories which makes 1,824 calories/day in average. And indeed, my weight was stable. Even through I kind of liked it, I’m aware this shouldn’t stay like this for too long. So what does the experts say about it? What are their recommendations in terms of weight gain and nutrition during pregnancy?
How much weight should I gain during pregnancy? First it depends on your weight before pregnancy. As a general recommendation, here is the average pregnancy weight gain based on your BMI (source Institute of Medicine (IOM) – 2009):
Underweight ((BMI < 18.5): 28 to 40 lb (12.7 to 18.1 kg)
Normal weight (BMI 18.5 to 24.9): 25 to 35 lb (11.3 to 15.9 kg)
Overweight (BMI 25 to 29.9): 15 to 25 lb (6.8 to 11.3 kg)
Obese (BMI > 30): 11 to 20 lb (5 to 9.1 kg)
Which means how much per week? Still quoting the IOM, recommended rates of weight-gain per week for the second and third trimesters are as follow:
Underweight ((BMI < 18.5): 1 lb (0.5 kg)
Normal weight (BMI 18.5 to 24.9): 1 lb (0.5 kg)
Overweight (BMI 25 to 29.9): 0.6 lb (0,3 kg)
Obese (BMI > 30): 0.5 lb (0,2 kg)
As for the first trimester, many experts seem to agree a weight gain of 2/3 of a pound (0,3 kg) a week until 20 weeks is reasonable (source: “Your Pregnancy week per week” by Dr Glade B., Curtis, OB/GYN and Judith Shuler, MS).
Oh! And if I expect twins ? Here, IOM recommends a weight gain of 37 to 54 lb (16.8 to 24.5 kg) for a women of normal weight, 31 to 50 lb (14.1 to 22.7 kg) for overweight women and 25 to 42 lb (11.3 to 19.1 kg) for obese women. Unfortunately, data are insufficient to determine recommendations for multifetal (3+) pregnancy.
Ok then, how much should you eat? Generally speaking, it’s recommended not to change your calorie intake during the first trimester and then add an extra 300 calories a day (not necessarily 4 extra cookies, eh!) during the second and the third trimesters, starting on week 15. You may need to add another 300 during the last trimester if you carry more than one baby which is my case. Of course, it’s great to discuss that with your physician as needs may vary from one person to another.
Well, well, well… So after gathering all this information, I decided to add extra calories on my counter for next week (up to 2,157 calories per day). I also realized I may weight more than 161 lb (73 kg) when the babies are due! OMG! Seeing the number is scary lol!
What about you? Are you concerned about your diet? What does your doctor say about it? Did you have to make some changes in your diet? Next week, I’ll go through some changes I’ve made to feel better and prevent some common discomforts due to pregnancy. Stay tuned!