Food and Weight During Pregnancy

How much weight gain is normal in pregnancy?

Many mums-to-be wonder how many kilos they “should” gain. The truth is, it varies a lot from person to person. Some gain 30 kilos and lose most of it again, while others gain around 10 kilos but keep a few afterwards.

Genetics, body composition and eating habits all play a role. As a guideline, your body usually needs around 300 extra calories per day towards the end of pregnancy – about the same as a sandwich or a small smoothie.

What should you eat when pregnant?

The basics aren’t very different from usual:

• Eat regularly to keep blood sugar steady.
• Choose a varied diet with vegetables, protein and balanced carbs.
• Be mindful of sugar – but there’s no need for total bans.
• Move a little every day – even a walk makes a difference.

Want to know more? Pregnant and craving?

Cravings and sweet tooth – how to manage them

Cravings are common during pregnancy. Some tips:

• Swap treats for fruit, nuts or yoghurt sometimes.
• Satisfy your cravings in small amounts – often a little is enough.
• Combine with gentle exercise – a short walk can ease cravings and boost your mood.
• A little dark chocolate can even be good – the higher the cocoa content, the more it boosts serotonin, your “feel-good” hormone.

FAQs about weight and pregnancy

• Is it dangerous to gain too much weight?
  Not always, but rapid or high weight gain can increase risks. That’s why your midwife monitors your curve.

• What if I gain too little?
  In some cases, it might mean your body isn’t getting enough nutrition. Speak to your midwife if you’re concerned.

• How do I know what’s right for me?
  Your midwife can give you tailored advice for your body and pregnancy.

Be kind to yourself

The most important thing is to treat yourself gently. Pregnancy is a journey full of changes and challenges. Focus on balance, find your own rhythm and remember: when you feel good, your baby feels good too.