How Much Should I Eat?

Your body becomes more efficient when you're expecting a baby, and makes even better use of the energy you obtain from the food you eat. The average woman does not need any extra calories for the first six months of pregnancy and only about 200 extra calories per day for the last three months. Two hundred calories is equivalent to two slices of wholemeal toast and margarine or butter; a jacket potato with an ounce of cheese; or one slice of cheese on toast.

Your own appetite is the best indication of how much food you need to eat, and you may find it fluctuating during the course of your pregnancy. For example in the first few weeks your appetite may fall away dramatically and you may not feel like eating proper meals, especially if you suffer from nausea or sickness. During the middle part of your pregnancy your appetite may be the same as before you were pregnant or slightly increased. Towards the end of your pregnancy your appetite will probably increase, but if you suffer from heartburn or a full feeling after eating you may find it helpful to have small frequent meals.

The best rule to remember is eat when you are hungry. Don't worry about your changing appetite as long as you are following the advice given about the type of food you need to eat and you are gaining weight at the appropriate rate, which your midwife or doctor will monitor.

How Much Weight Should I Gain?

Your weight will increase during pregnancy not just because of the weight of the baby and placenta, but also because of your increased blood volume, fat stores and the extra tissues being laid down in your breasts and uterus.

The amount of weight gained varies among women. Young women of less than 20 tend to gain more weight than older women. Women having their first baby gain more than women having second and subsequent babies.

A normal weight gain for most women is 25-35 lbs (11-15 kg) but this will vary according to the weight you were before becoming pregnant, your height, your age and whether you have had a baby previously. The rate of weight gain is approximately ½ to 1½ lbs (0.2 to 0.7 kg) per week but this can vary considerably from week to week. Women expecting twins or triplets are likely to have a much higher weight gain than this. Discuss any concerns you have with your doctor or midwife who will monitor your weight during your pregnancy.

If you are overweight at the beginning of your pregnancy you should aim for a weight gain at the lower end of the normal range ie. about 25 lbs (11kg) if you are underweight at the beginning of your pregnancy you should aim for a weight gain at the upper end of the normal range ie. about 35 lbs (15kg).

If you are gaining too much weight:

Gaining too much weight during pregnancy is not always the result of eating too much. Some women have problems with fluid retention So you should consult your doctor or midwife before cutting down on the amount of food you eat. If you are advised to cut down your food intake, fatty and sugary foods should be the first to go. It is not advisable to try to lose weight while you are pregnant.

If you are gaining too little weight:

This may be because of prolonged nausea and vomiting in early pregnancy and your doctor or midwife will monitor this. Try to eat a little more by taking smaller and more frequent meals. In some cases women put on very little extra weight during pregnancy and still have perfectly healthy babies. So don't worry.