Weight Gain During Pregnancy: Balancing Nutrition and Health

“So, how has this pregnancy journey been?” my friend asks, her eyes wide with curiosity. She’s just had her pregnancy confirmed, and as a dedicated fitness enthusiast, I understood that her biggest fear is month-by-month weight gain during pregnancy.

I smiled, understanding exactly where she was coming from. “Honestly, it’s been a beautiful experience—a complete transformation. But it’s challenging, too. You may find yourself worrying about so many things. Weight gain, for instance,” I said, pausing as I remembered my concerns when I first found out about my pregnancy.

She nods and seems to be clearly relieved to hear she’s not alone. I continued, reassuring her, “But then I learnt that this weight gain is actually a good thing. It’s essential, both for me and the baby. It’s how we get ready for a healthy birth. All you need is to balance nutrition and health.”

Here's what I told her.

Pregnancy weight gain might sound intimidating to many people, but understanding where it comes from can help ease those worries.

"None of the weight we gain during pregnancy is random—it’s doing a lot of work to help us and the baby."

• For instance, about 35% of our total weight gain derives directly from the baby, the placenta, and the amniotic fluid. It’s amazing, right?
• Then, other parts of our body change to support the baby—like the uterus and the breasts grow and our blood volume also goes up.
• Blood and water alone account for a considerable portion of our weight gain—around 65% from water alone! Plus, our bodies hold on to fat reserves of 30%, which is important for breastfeeding later on.

I could see my friend relax as she processed it all, so I went on. "In total, protein, blood, and fluid volume all add a bit to the weight. So, even though it’s easy to worry about the numbers on the scale, remember that every part of this weight gain is for a purpose."

Healthy weight gain during pregnancy is important for both the mother's and the baby’s health. Guidelines vary based on pre-pregnancy weight:

Honestly, this topic can be overwhelming. During my pregnancy, I discovered that weight gain is all about balance, and there's really no other way to approach it. Not only is maintaining a healthy weight important for our well-being, but it's also vital for the baby's health.

Both excessive and insufficient weight gain during pregnancy can pose risks for mothers and their babies.

Maternal Health:

• Pregnancy weight gain may make the pregnancy more difficult and increase the odds of having to have a C-section.  
• Retaining that weight after giving birth means it’s likely more challenging to deal with weight loss in the future.
• This can increase your chance of being diagnosed with nutritional deficiencies or preterm birth.
• In addition, due to the work our muscles are putting in to keep up, we might also feel fatigued or even become deficient in specific nutrients.

Fetal Health:

• A baby who has gained too much weight can cause problems during pregnancy & delivery and later lead to childhood obesity.
• It can cause birth injuries and that is something that no one wants to think about. So it’s essential that mothers keep a check on their gestational weight gain.

If we do not gain enough weight during pregnancy, it can put both us and our babies at high risk. Insufficient weight gain may pose serious dangers.

• Low birth weight (the baby weighs under 2.5kg at birth) is perhaps the biggest fear.
• There is also an increased risk of stillbirth.
• Plus, if we don’t gain enough weight, the mother and baby may be deficient in nutrients later in life. It can even make breastfeeding more difficult, putting your health at risk.

But, as said earlier, you can significantly reduce these risks if you eat a healthy, balanced diet and follow prenatal care very strictly.

It’s really important to discuss our dietary habits and nutrition during pregnancy. "What you eat plays a big role in gaining weight throughout this journey."

Eating a balanced diet will ensure you get the nutrition you require. You need to be eating a variety of fruits and vegetables, whole grains and lean proteins to make sure you’re getting the right vitamins and minerals.

Water (or water with electrolytes) helps with digestion and will even help manage cravings.

Another critical point is listening to your body. Your appetite can change many times, and it is important to understand those changes. Eating smaller, more frequent meals without going overboard is a great trick for maintaining energy levels.

It’s not just about what you eat; it’s about making mindful choices. During this journey of weight gain, while you’re aware of your cravings, aiming for healthier options can make a difference.

There are many lifestyle factors and physical activity that you can consider during your pregnancy journey. Being active at this time can help so much with weight management and overall health.

• The priority is to find ways to include regular physical activity in your day—whether it’s walking, swimming, or prenatal yoga. These activities support your physical health and can even help reduce stress.
• Another important thing is to find out what suits you, whether it’s a quiet walk that doesn’t strain the legs or a more intense activity, depending on the mood.
• Also, staying in shape means more than working out; it’s about getting enough sleep, keeping stress levels under control and taking time for yourself.