Pregnancy is, of course, a time of weight gain. But what's the easiest way to check whether you're putting on too much or too little?
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<em>By Dr Michelle LIM, Associate Consultant and Associate Professor Tan Thiam Chye, Visiting Consultant, Department of Obstetrics and Gynaecology, KK Women's and Children's Hospital</em></p>
<p>As you enter week 9 of pregnancy, a well-balanced diet becomes more important than ever, so that you can feed yourself and your baby with the best possible nutrients.</p><h2 id="1figureoutyourbmi">1. Figure Out Your BMI
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<img src="/sites/assets/Assets/Categories/Body%20Care/figuring-out-your-bmi.jpg" alt="figure out your bmi" style="margin:5px;" />
</p><p>Your Body Mass Index is a key indicator. You can work it out this way. Step 1: Note your pre-pregnancy weight in kilos</p><p>Step 2: Measure your current height</p><p>Step 3: Your BMI = weight divided by height squared
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<span lang="EN-GB"><strong>Related: </strong></span>
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<a href="http://www.healthhub.sg/live-healthy/745/differencesbetweenchildandadultbmi">
<strong>Differences Between Child And Adult BMI</strong></a></span>
</p><h2 id="2checkyourbmiagainstrecommendedweightgain">2. Check Your BMI Against Recommended Weight Gain
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<img src="/sites/assets/Assets/Categories/Body%20Care/checking-pregnancy-bmi-against-recommended-gain.jpg" alt="check your bmi against recommended weight gain" style="margin:5px;" />
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<img src="/sites/assets/Assets/Categories/Pregnancy/Article056_images_inlineimage2.jpg" alt="" style="margin:5px;" /> </p><h2 id="3needtogainweighthere39show">3. Need to Gain Weight? Here's How
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</p><p>Not gaining enough weight increases the risk of a premature birth. One common reason you may find it hard to put on the kilograms is morning sickness — see your doctor if this becomes a problem. Ideally, you should try to eat three main meals a day, plus two or three snacks in-between.</p><p>
<strong>Related: </strong><a title="BMI Calculator" href="https://www.healthhub.sg/programmes/93/bmi-calculator"><strong>BMI Calculator</strong></a> </p>
<h2 id="4needtoslowyourweightgainhere39show">4. Need to Slow Your Weight Gain? Here's How
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<img src="/sites/assets/Assets/Categories/Body%20Care/pregnancy-slow-your-weight-gain.jpg" alt="how to slow weight gain" style="margin:5px;" />
</p><p>It's important to note that weight gain is normal in pregnancy, and you should not dive into a radical diet programme at this time. Small, healthy changes to your diet are recommended.</p><p>Watch your intake of high-fat or sugary foods with these simple tips:</p><ul><li>Resist the urge to snack on pastries or fried foods like
<em>goreng pisang</em> (banana fritters) or curry puffs</li><li>Swap rich milk and cheese for low-fat versions</li><li>When cooking, steam or grill dishes instead of stir-frying</li><li>We often consume more calories from drinks than we expect: steer clear of sugary tea or coffees, and reduce your intake of fruit juices</li></ul><p>Don't forget that a healthy diet should be supported by regular exercise, so stay active with light activities every day, like a brisk walk.</p><div style="text-align:center;">
<img src="/sites/assets/Assets/Categories/Pregnancy/Article056_images_inlineimage.jpg" alt="" style="margin:5px;" /></div>
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Read these next:<ul><li>
<a title="Important Nutrients: What Should You Eat More Of?" href="https://www.healthhub.sg/live-healthy/1548/important-nutrients-what-should-you-eat-more-of">Important Nutrients: What Should You Eat More Of?</a> </li><li>
<a title="Pregnancy Exercises" href="https://www.healthhub.sg/live-healthy/978/pregnancy-exercises">Pregnancy Exercises</a> </li><li>
<a title="3 Important Tips for Exercising in Trimester 1" href="https://www.healthhub.sg/live-healthy/1566/3-important-tips-for-exercising-in-trimester-1">3 Important Tips for Exercising in Trimester 1</a>
</li></ul><p>
<strong>Sources:</strong></p><p>The New Art and Science of Pregnancy and Childbirth 2008, World Scientific</p><p>Healthy Start for your Pregnancy 2012, Health Promotion Board Singapore</p></div>
Monday, September 18, 2017
Tuesday, July 31, 2018
Monday, June 28, 2021
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Pregnancy Weight Gain Checklist