Life Line

Dieting during pregnancy

DEAR READERS:

J.T. is 25 years old and is four months pregnant. J.T. says she has already gained over 15 pounds and is worrying how she is going to lose all this weight after the baby comes.

Except for craving ice cream (because the time is hot) she is keeping good health in the pregnancy. J.T. says she does not have the time to exercise much as she is still working and going to school.

Some weight gain during pregnancy is expected and is healthy. A weight gain on average of 18 pounds to 22 pounds in a full term pregnancy is usually quite acceptable. Weight gain occurs because of the growing foetus, as well as because of the changes which occur in the maternal body to accommodate the growing foetus, and to prepare the female body for mothering.

Gain weight

The placenta, amniotic fluid, the uterus and the breast tissues all grow and gain weight during pregnancy, while the blood volume increases and the store of maternal energy reserves (fat) also increases. The energy requirements for pregnancy are therefore increased and the pregnant woman needs more calories (food) than when she is not pregnant.

Usually, most of the weight gain occurs in the third trimester of pregnancy and, more specifically, the final two months, as the now fully formed foetus concentrates mainly on maturing its organs and preparing to enter the unsheltered environment, external to the uterus.

The foetus lays down some extra fat stores just in case it is needed.

The ice cream cravings and excessive sweet drinks which may be consumed during pregnancy, because of the excessive summer heat, need to be restricted severely. These extra calories are unnecessary junk, and are not needed for good health or development by either mother or child. The excess weight that they cause only contributes further to the mother's physical discomfort as the pregnancy progresses through the summer months.

Although pregnancy is a high metabolic state, some daily, moderate exercise such as walking for 20 minutes a day, can only improve the health of the pregnant woman and help her to feel more positive about her self-image.

Nutrient-rich foods

Eat nutrient-rich whole foods. Foods taken from the earth, unprocessed, which will contain more fibre and have fewer calories than the manufactured products. The fibre content will provide bulk which will satisfy hunger sooner, rather than later.

Vegetables, fresh fruit, low fat dairy product, eggs, fish, poultry, whole grain bread and cereals will provide all the healthy nourishment both baby and mother need to successfully complete the pregnancy without excessive weight gain. Avoid a lot of oil in cooking, and avoid sodas, soft drinks and most sweets.

In addition, the eating pattern should reflect heavy meals early in the day with lighter meals at night. With a mix of healthy eating and light exercise, the rate of weight gain in pregnancy can slow, if excessive, and become more acceptable.