Regina Belski
Senior lecturer at the Diet and Human Nutrition at La Trobe University
Women are often encouraged to "eat for two" during pregnancy. Meanwhile in terms of food to meet the needs of mothers and babies right, does not mean double the amount of food intake and energy.
The amount of weight you should gain during pregnancy depends on the pre-mass index your pregnancybody (BMI). If you are a healthy weight, with a BMI of 18.5 to 24.9, you should get 11.3 to 15.9 kg. If you are underweight, with a BMI of less than 18.5, you need to get more: 12.7 to 18.1kg.
If you are overweight, with a BMI of 25 to 29.9 from, you have to get a little lower: 6.8 to 11.3kg. For obese women with a BMI of 30 or above, the recommended weight gain is between five and nine pounds.
These values increased for twin and triplet pregnancies. A woman of healthy weight carrying twins, for example, aims to get about 16.8 to 24.5kg.
If this sounds too extracted weight, remember that it is only a baby in about a third of this weight. The rest can be composed of other tissues and fluids, including blood extra 2kg, 1.5kg breast tissue, placenta and amniotic fluid 1kg 0.5kg. All is lost weight quickly after birth.
It is only 2.5 to 3.5kg mass of women accepted need to lose extra fat. It can happen very quickly if he chooses to breastfeed. Milk production, and hence lactation and breastfeeding, using a lot of energy.
If you are closer to 20 to 25 kg of women during pregnancy, however, more of which will be richer and more difficult to lose. It also can put a higher risk of gestational diabetes and other complications during pregnancy.
Did not gain weight during pregnancy, or not enough, can also be dangerous.
Energy needs vary pregnancy. The energy required to raise a woman only slightly in the first three months, so that no more energy (in terms of calories or kilojoules) is required. And must be obtained only about 500g to 2kg weight at this time.
However, the high nutritional needs, so women have to be careful with the quality of their food.
In the second trimester, increased energy needs of about 1,400 kilojoules per day (or 300 calories). That equates to a small tub of yogurt and a banana.
Over the past three months, increasing energy demands again, with a total 1,900kJ the above requirements pre-pregnancy. So adding a piece of fruit with yogurt and bananas and you're done meet your needs extra energy.
While all the essential nutrients during pregnancy, three stand out for us who live in the western world, folate, iodine and iron.
Adequacy of folate is essential for the healthy formation of the neural tube in the developing fetus. Folate is found in green leafy vegetables and is added to a commercial bakery. At the top of the food source, the matrix guidelines recommend supplementation with 500 micrograms of folic acid every day, from 12 weeks before birth and in the first 12 weeks of pregnancy.
Iodine is essential for the development and hormones found in dairy products, seafood, seaweed, egg and bread. But diet alone can not provide enough of these nutrients during pregnancy. Therefore, the guidelines recommend a healthy uterus of pregnant women take supplements of 150 micrograms of iodine per day.
Iron helps the body produce red blood cells that carries oxygen throughout the body and can be found in red meat, fish, poultry, legumes, and other crops. Except pregnant women with iron deficiency severe clinical, routine supplementation is not recommended. Instead, make sure you consume enough iron-rich foods include foods high in vitamin C to aid absorption.
Women with clinical deficiency or health condition should consult with their physician before taking supplements and stopped.
The point is that a pregnant woman should eat enough nutrients to meet both their needs and the needs of their fetal growth, but the increase in energy requirements during pregnancy is not the same as "eating for two" in terms of quantity.
Women should have a significant increase in their total energy intake to prevent excess weight gained during pregnancy and have the best results for them and their babies.
Source: Conversations The
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