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
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.
Your Body Mass Index is a key indicator. You can work it out this way. Step 1: Note your pre-pregnancy weight in kilos
Step 2: Measure your current height
Step 3: Your BMI = weight divided by height squared
Related:
Differences Between Child And Adult BMI
2. Check Your BMI Against Recommended Weight Gain
3. Need to Gain Weight? Here's How
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.
Related: BMI Calculator
4. Need to Slow Your Weight Gain? Here's How
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.
Watch your intake of high-fat or sugary foods with these simple tips:
- Resist the urge to snack on pastries or fried foods like
goreng pisang (banana fritters) or curry puffs
- Swap rich milk and cheese for low-fat versions
- When cooking, steam or grill dishes instead of stir-frying
- We often consume more calories from drinks than we expect: steer clear of sugary tea or coffees, and reduce your intake of fruit juices
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.
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Sources:
The New Art and Science of Pregnancy and Childbirth 2008, World Scientific
Healthy Start for your Pregnancy 2012, Health Promotion Board Singapore