Weight during pregnancy
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It is very normal that you gain weight during pregnancy. In fact, it is healthy. Of course you have to be careful that you do not gain too much or too little weight. But how much weight gain is still healthy and why? And what weighs so much?
Don't eat for two!
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In the past it was often said that you had to eat for two. However, this is very wrong. It is true that your body uses more energy than normal, but the child is still very small and does not consume nearly as many nutrients as you do. Eating for two therefore results in obesity. You do have to (continue to) eat as healthy as possible. Make sure you get enough of all vitamins and minerals, so that you and your child are not short of anything. If that is not possible with your daily food, there are also vitamin supplements especially for pregnant women. This is very useful, because the RDA (= Recommended Daily Allowance) of the nutrients and vitamins changes when you are pregnant. A good example is the amount of folic acid required. It is very important to meet this RDA, because this reduces the chance of an open spine in your unborn child. For more information you can ask at the pharmacy or drugstore. When you take vitamin supplements, it is still important to (continue to) eat as healthy as possible. Besides vitamins and minerals, food contains many more useful ingredients.
How much do you need to gain weight?
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It is very natural that you gain weight during pregnancy. Even if your diet does not change, it is very normal and healthy to gain about 11 kilos. That which together weighs 11-12 kilos is necessary to give birth to a healthy baby. A weight gain of 9 kilos is usually set as a minimum and a maximum of 12 kilos. Previously, 14-16 kilos were often maintained, but due to various studies on the effects of weight gain in pregnancy and the effect on the next pregnancy, it is recommended that you do not gain more than 12 kilos. Of course, the recommended weight gain varies from individual to individual. The less you weigh, the less you can gain weight during pregnancy and the more you weigh, the more. For personal advice you can ask the midwife (s).
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
What causes the weight?
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Don't be alarmed when you arrive during your pregnancy. With a weight gain of 12 kilos, there is only 3 kilos of fat. This fat serves as a fat reserve and is therefore necessary for a healthy pregnancy. What the rest of the weight is in is shown below in the table. The numbers may vary slightly from person to person.
How fast to arrive?
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If you have already gained 12 kilos in the first month, that is of course unhealthy. At the beginning of the pregnancy, you should only gain a few pounds. Everything is so small that you hardly notice it in your weight. It is not until mid-pregnancy that the baby and its accompanying weight start to gain noticeable weight. Even towards the end of the pregnancy, there is little change in your weight. Below is a rough overview of how much you will gain weight during your pregnancy. The numbers may vary slightly from person to person.
After delivery
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If you have gained no more than 12 kilos during pregnancy, it will take no effort to get it off. Immediately after the delivery, you have already lost about 5-6 kilos. During depregnation, the rest also disappears. The extra weight in your breasts will, for example, decrease when breastfeeding and / or reducing it. The extra blood is no longer needed and therefore decreases automatically. Give your body time to recover. If you have gained more weight than necessary, it will of course require some extra effort to return to your old weight.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Consequences of excessive weight gain
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If you are underweight, it is important to get to a healthy weight before getting pregnant. Gaining weight a lot during pregnancy increases the risk of complications during pregnancy and delivery. This reduces the chance of a natural birth and there is a greater chance of preeclampsia, high blood pressure and stillbirth or miscarriage. Too great a weight gain also increases the risk of a too high birth weight and infant obesity. Lines during pregnancy is strongly discouraged. During the diet, waste products are released that are bad for the baby. So try to maintain a diet that is as healthy as possible.
Consequences of too little weight gain / weight loss
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When you have gained too little weight, there is an increased chance of 280% that your baby has a low birth weight. There is also a 30% higher chance that the baby will be born prematurely. Even the next pregnancy has consequences. An Irish study found that normal-weight women who lost weight between pregnancies increased the risk of preterm birth. We are talking about the situation in which someone weighs less after pregnancy than before pregnancy. If she becomes pregnant again at that moment, this increases the chance of a premature baby. It is therefore important for an overweight woman to lose weight before the first pregnancy.