NUTRITION DURING PREGNANCY
This section provides easy-to-follow advice on what to eat during pregnancy, plus information on:
Weight Gain During Pregnancy
Important Nutrients During Pregnancy
Food Cravings
- Use the BMI chart as a guide to monitor your weight during pregnancy
WEIGHT GAIN DURING PREGNANCY
Average weight gain in pregnancy ranges from 11 to 16kg. For women who have a normal BMI before they get pregnant, a weight gain of 12.5kg provides the lowest risk of complications. If not enough weight is gained, the risk of giving birth to a premature or low birth weight baby increases. Premature babies have more chance of suffering from heart disease, high blood pressure and diabetes.
The average weight of a newborn is around 3.4kg with boys usually weighing around 300g more than girls. In the last three months of pregnancy, you will need to increase energy intake by around 200kcal per day. As every pregnancy is different, weight gain and foetal growth should be monitored to make sure this is an appropriate amount.
As a guide, the following information shows the recommended ranges for weight gain based on pre-pregnancy BMI.
Underweight: BMI < 18.5 = Weight gain
12.5 - 18kgNormal: BMI 18.5 - 25 = Weight gain
11.5 - 16kg
Overweight: BMI 25 - 30 = Weight gain
7.0 - 11.5kg
Very Overweight: BMI >30 = Weight gain 7
kg
For example, if your BMI is 24, your total weight gain during pregnancy will be around 11.5 - 16kg.
For a woman with a BMI of 18.5 - 25, an average weight gain of about 11.2kg will be distributed as follows:
Breasts 0.5kg 4.5% of total weight gained
Placenta 0.7kg 6.3% of total weight gained
Uterus 1.6kg 14.3% of total weight gained
Baby 3.4kg 30.4% of total weight gained
Amniotic Fluid 1.0kg 8.9% of total weight gained
Extra blood volume and extra fluid 4kg 35.7% of total weight gained
- Calcium and Iron play a vital role during pregnancy
IMPORTANT NUTRIENTS DURING PREGNANCY
Vitamins, minerals and nutrients play an important role in keeping healthy during and after pregnancy. Remember, there is no need to 'eat for two' during pregnancy. It's the quality of a balanced diet not the quantity that is important.
Use these links for more information on important nutrients during pregnancy:
Folic Acid
Vitamins, Minerals and Supplements
If you require further information or help, please speak to a healthcare professional, GP, midwife or a dietitian.
FOOD CRAVINGS
85% of pregnant women experience at least one food craving during pregnancy. Food cravings may be caused by hormonal changes or nutrient deficiencies, however, the exact mechanism is still unknown. Pay attention to food cravings but don’t give in to extreme ones. Eat breakfast every day and remain physically active to help relieve them.
