Selkirk Medical Group
Information for Parents -to-be
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Diet and weight gain in pregnancy
A balanced healthy diet in pregnancy and breastfeeding is important for the health of mom and baby. A
healthy weight gain in pregnancy for women of normal weight is between 25-35 lbs (11.5-16kg).
How much should I eat in pregnancy?
It is important to eat three meals and at least two snacks daily.
Pregnancy leads to higher sugar and insulin levels (hormone that
removes sugar from the blood) immediately after a meal. Then the body
rapidly changes to low sugar levels (a fasting state). Skipping meals or
taking long breaks between meals, can cause health problems in the
pregnancy.
What should I eat in pregnancy?
Control of normal blood sugar levels in pregnancy is important to
prevent gestational diabetes and other health risks. The best way to
control blood sugars is to reduce or eliminate foods that convert quickly
to sugar in the bloodstream (foods with a high glycemic index). Such
foods include: sugar, sweets, treats and baked goods; simple
carbohydrates (white bread, white rice); and juice, pop and milk. Rather
it is important to eat foods with a low glycemic index which are: complex
carbohydrates (brown rice, whole grains); fruits and vegetables; protein
sources; and healthy fats.
Photo credit: Thomas van Ardenne via Visual Hunt / CC BY-NC-ND
How much weight should I gain in pregnancy?
Weight gain and weight issues are understandably sensitive and complex topics for most women, how-
ever your doctor will regularly monitor weight gain and discuss diet in the pregnancy. During the second
and third trimester of pregnancy it is suggested you need an extra 340-450 calories, which is really only
on e extra healthy snack a day. The mentality of ``eating for two`` is discouraged. The new
recommendations for weight gain in pregnancy are: 28-40 lbs (12.5-18kg) if underweight; 25-35lbs (11.5-
16kg) for normal weight; and 15-25lbs (7-11.5kg) for women who are overweight. This equates to
gaining half a pound to a pound a week in the 2 nd and 3 rd trimesters.
Can I exercise in pregnancy?
It is recommended that all pregnant women maintain regular, moderate exercise throughout the
pregnancy. Maintaining exercise programs that were started before pregnancy is good, although no new
sports should be started. Listen to your body carefully for signs of tiredness, weakness or difficulty
breathing and SLOW DOWN. If discomforts of pregnancy do not allow you to do your regular exercise
routine, try other activities. Increasing activity after a meal through a short walk or activity around the
house can help regulate your blood sugar levels.
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