October 2006
Pregnancy
Weight Gain
To determine healthy weight gain goals for pregnancy you should determine your pre-pregnancy BMI (Body Mass Index).
To calculate your pre-pregnancy BMI:
Print off the attached BMI weight classification chart.
OR
BMI can also be calculated using the formula:
(weight in kilograms) ÷ (height in meters)2
| Pre-pregnancy BMI Category | Recommended Total Pregnancy Weight Gain |
| BMI <20 | 28-40 lbs (12.5-18 kg) |
| BMI 20-27 | 25-35 lbs (11.5-16 kg) |
| BMI >27 | 15-25 lbs (7-11.5 kg) |
Women typically gain between 2-8 lbs (1-3.5 kg) in the first trimester. After the first trimester, weight gain is usually steady through the second and third trimesters.
If you have a pre-pregnancy weight with a BMI <20, weight gain of 1 lb (0.5 kg) per week in the second and third trimesters is encouraged.
If you have a pre-pregnancy weight with a BMI 20-27, you are at the lowest risk for giving birth to a low birth weight or a high birth weight baby.
If you have a pre-pregnancy weight with a BMI of >27, overall approximately 0.5 lbs (0.3 kg) of weight gain per week is recommended.
HAVING TWINS?
For women pregnant with twins total weight gain suggested is slightly
different.
| Pre-pregnancy BMI Category | Recommended Total Pregnancy Weight Gain for Twins |
| BMI 20-27 | 35-45 lbs (16-20.5 kg) |
If you have a pre-pregnancy weight with a BMI between 20-27 aim for a rate of gain equal to 1.5 lbs (0.7 kg) each week during the second and third trimesters.
For women with a pre-pregnancy BMI <20, weight gain should be emphasized through the entire pregnancy and after 20 weeks of gestation, a weekly rate of gain of at least (1.75 lbs.) 0.8 kg is recommended.
Talk to your doctor about weight gain goals if you have twins and have a BMI >27.
Nutrition for a Healthy Pregnancy: National Guidelines for the Childbearing
Years. Health Canada 1999.
Quote of the Month
"Feed your faith and your doubts will starve to death." (Roadside Church Sign)
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Recipe of the Month:
Bruchetta
Makes 6 Servings
A fresh and flavorful appetizer or serve with hard cheese for a balanced
lunch.
What you Need:
Whole wheat French baguette, cut into 1/2 inch thick disks
4 large tomatoes, diced into small pieces
1/2 cup fresh basil leaves, chopped into small pieces
Fresh ground pepper and salt to taste
2 green onions, diced into small pieces
2-4 cloves fresh garlic, minced
1 tsp. balsamic vinegar
2 tbsp. olive oil
How to Prepare:
1. In a bowl combine diced tomatoes, chopped basil, salt, pepper, green
onions, garlic, balsamic vinegar, and olive oil.
2. (OPTIONAL) Meanwhile slice whole wheat French baguette into disks and
place on a baking sheet and bake in the oven until toasted. Remove bread
from the oven and transfer to a large serving platter.
3. Spoon tomato mixture over the bread and serve.
Per Serving:
Calories: 170
Carbohydrates: 25g
Protein: 5 g
Fat: 7 g
Fibre: 4 g
Recommended Website
For great recipes, interesting food tips, and nutrition articles check out: www.eatingwell.com