The Secrets of an Ideal Pregnancy Weight Gain

What is your ideal pregnancy weight?
According to a recent study published by the Institute of Medicine (IOM) nearly 2/3 of childbearing women are overweight or obese, and there is a hot medical debate with regards to what is the ideal pregnancy weight gain.

Guidelines fluctuate around a pregnancy weight gain of approximately 25 pounds for normal women and 15 pounds for overweight pregnant mothers, yet new studies point out that the optimum weight gain during pregnancy should be in the range of 11 to 20 pounds.

Click here for a pregnancy weight calculator.

Why is a healthy pregnancy weight gain important for a pregnant mother and her baby?
The complications of an overweight pregnancy should not be underestimated. A mother who gains too much weight during pregnancy, not only tends to keep some of that weight after pregnancy, but is at a higher risk of a Cesarean delivery. ( Click here to learn more about the complications associated with a c-section )

In addition women who are considered overweight at conception are at a higher risk of gestational diabetes, preeclampsia and other complications during delivery.

Complications of an underweight pregnancy include an increased risk of delivering a pre-term baby or having a low-birth-weight baby who is under 5.5 pounds, which can be extremely dangerous for a new born.

5 Tips for a perfect pregnancy weight gain

Secret number 1: Water is your best ally.
Studies show that pregnant women should drink at least eight big glasses of water a day. Hydration not only flushes unnecessary sodium and other toxins out of your system but can also help ease pregnancy symptoms like acne and morning sickness.

Other reasons for drinking plenty of water include:

• Your body needs water to create and replenish the fluid in the amniotic sac.

• Your body needs water to compensate for the drastic increase in your blood volume ( a pregnant woman's blood volume doubles by the 8^th month of pregnancy). As pregnancy progresses it is important to "dilute" your blood as a thicker blood increases your chances of hypertension and preeclampsia.

• Lack of water in the third trimester can cause pre-term labor and there have been cases where premature labor has been stopped just by giving the mother enough water to re-hydrate her body.

• Flushing out your system and diluting urine with water will prevent urinary tract infections

• Drinking plenty of water not only helps you control your appetite and cravings but will also help your digestion and ease constipation.

Secret number 2: Avoid sodas, juices and wine.
The sugar, coloring and caffeine in sodas is one of the major culprits for an excessive weight gain during pregnancy, but the unhealthy calories we get from our drinks can also be hidden in juices, wine or alcohol.

If you're thinking about swapping your normal coke for a diet soda, think again. Experts agree that all carbonated sodas contain calcium leaching phosphoric acid which can tilt your pH balance to an unhealthy level and deprive your system of one of the essential nutrients for a healthy pregnancy - calcium.

Luckily there are plenty of healthy alternatives to these drinks. Water and skimmed milk are great alternatives, but you can also experiment with your juicer and create a fruit juice or smoothie custom made to your taste.

To learn more facts about diet sodas click here

Secret number 3: Substitute coffee and other beverages containing caffeine with milk
One of the biggest hurdles during my first pregnancy was overcoming my coffee habit. A strong cappuccino in the morning was the only way I would wake up and face the day. The only way I overcame my addiction to caffeine, was by gradually decreasing the amount of coffee in my cappuccino until I got used to warm milk instead of coffee.

It sounds strange, especially because many associate warm milk with a nightcap rather than a morning boost, but it did help with my coffee craving. Another alternative is to add powdered chocolate mixes like Ovaltine and Milo to your milk. Many of these milk drinks include extra vitamins in addition to the goodness of milk, and are great thirst quenchers and hunger suppressants.

If I still haven't convinced you to dunk your java, here are some facts about caffeine and pregnancy:

• Caffeine is a stimulant that raises your heart rate and consequently may raise your blood pressure too.

• It contributes to heart burn by stimulating the secretion of stomach acid

• It contains a chemical called phenol which makes it harder for your body to absorb iron and increase your chances of becoming anemic during your pregnancy.

• Finally studies have linked high caffeine intake during pregnancy (more than 200mg) with birth defects such as un-descended testes in baby boys, a lower birth weight and even miscarriage.

More information about the hazards of coffee consumption during pregnancy can be found here.

Secret number 4: If you know you'll crave junk food, don't stock your pantry with it
In my previous article about food cravings during pregnancy , I discussed what causes a pregnant mother to crave specific foods that can be unhealthy. I know how hard it is to crave something so badly that you wake up at night looking for it, but one should draw a line between the occasional binge on tomatoes or pickles and eating junk food on a daily basis.

Our bodies crave junk food because of the high amounts of fat and sugars, these highly processed meals contain, and it is needless to say they are the worst type of diet during a pregnancy.

The best way to avoid junk food is stay away from it at the supermarket. If you know you are going to scout a corndog or a triple chocolate ice cream delight at three in the morning, simply don't stock your freezer with it. It will be hard the first time you want it and cannot find it, but your system will gradually get used to it and you will gain back your control.

Secret number 5: Cook from raw ingredients
One of the most impressive things in American supermarkets is the array of processed and condensed food in the freezer section. It seems that everything from lasagna to steak meals comes in precooked versions that you just need to pop in the microwave. While I don't argue about the convenience of these last minute alternatives, check out the nutrition label before you purchase a precooked meal.

High levels of preservatives such as salt or sugar can be a trigger for preeclampsia and gestational diabetes. In addition when a meal has been precooked and heated up you are losing most of the goodness of your food and eating empty calories.

There are plenty of healthy cookbooks out there but one of my favorite chefs with a vast library about healthy (and delicious) meals is Jamie Oliver. Click here for a link to his cookbooks.

Replacing your usual food with healthy produce, lean meat, multigrain bread and low fat dairy sounds drastic for a busy mum who already has a lot on her hands, but taking those extra 20 minutes to prepare a meal or snack will be an act of love not only for the little one growing inside you, but also for your body.

Works cited

"Pregnancy weight gain what to expect." Kathleen M. Rasmussen, chair of IOM committee that authored the May 2009 Weight Gain during Pregnancy Report. www.babycentre.com

"Water and pregnancy" www. freedrinkingwater.com

"Diet soda - how healthy is it?" by Dr M. Pick www.womentowomen.com

"Caffeine during pregnancy." www. babycentre.com