It is well known that pregnant women must increase their food intake during pregnancy to meet the increased nutritional requirements during pregnancy. However, cultures like "portions for two" can result in a calorie intake well above normal pregnancy needs, leading to weight gain. This will have adverse effects on pregnant women and newborns, including: gestational diabetes, high blood pressure, increased chances of caesarean section, macrosomia (babies weighing more than 4 kg), etc.
What exactly is proper weight gain during pregnancy?
In general, there is a slight weight gain in the early stages of pregnancy (weeks 1 to 13), ranging from 0.5 to 2.0 kg. From the fourth month of pregnancy (weeks 14 to 40), the average weekly weight gain ranges from 0.4 to 0.5 kg.
The chart below shows the appropriate weight gain for Chinese women during pregnancy based on their pre-pregnancy body mass index [BMI=weight (kg)/height (m)²].
In summary, we recommend eating in accordance with the Department of Health's "Healthy Diet for Pregnancy and Breastfeeding" and doing at least 30 minutes of light to moderate-intensity exercise every day, such as brisk walking, swimming or doing housework, to maintain health of weight gain.
However, high-risk pregnant women include: underweight, overweight and obese pregnant women; women with double or triple pregnancy; and pregnant women with poor physical condition, they should first seek advice from doctors and nutritionists for optimal nutritional intake.
Article author:
Mr. Huang Zhirong Registered Dietitian (USA)
Dietitian accredited by Hong Kong Dietitians Association
source:
1. Diet or exercise, or both, for preventing excessive weight gain in pregnancy. Cochrane Database of Systematic Reviews.
2. Department of Health: Healthy Eating During Pregnancy and Breastfeeding