Controlling weight in pregnancy is a sign of a healthy pregnancy, since excessive weight gain is related to problems during pregnancy such as hypertension and gestational diabetes, among others.
Gaining one kilo per month is no longer a valid measure, since each woman and each pregnancy is different, so to calculate the recommended weight gain, the BMI (body mass index) of the pregnant woman is taken into account . The weight gain in women with twin pregnancies is somewhat different from that of single pregnancies, with which it is assumed that it must be greater.
How to calculate my BMI?
BMI is body mass in relation to height, and is calculated in adults by dividing kilograms of weight by the square of height in meters. BMI = weight (kg) / height (m²).
For example, if you weigh 60 kilograms and have a height of 1.65 meters, the BMI is 22.04 (normal weight).
Weight gain chart in twin pregnancy
|
BMI (Body Mass Index) before pregnancy |
Recommended weight gain |
|---|---|
|
with normal weight (BMI 18.5-24.9 kg / m2) |
Between 16.8 and 24.5 kg of weight |
|
overweight (BMI 25-29.9 kg / m2) |
Between 14.1 and 22.7 kg of weight |
|
with obesity (BMI ≥ 30 kg / m2) |
Between 11 and 19.1 kg of weight |
You have to bear in mind that the total weight you gain in pregnancy is distributed. It is estimated that the kilos are distributed more or less as follows:
- Blood volume : between 1.3 and 1.8 kg
- Breasts : the increase in the size of the breasts is between 0.8 and 1 kg
- Uterus : 0.9 kg
- Baby : between 3 and 3.6 kg average
- Placenta : between 0.9 and 1.3 kg
- Amniotic fluid : 0.8 and 1 kg
- Fat reserve : between 2.8 and 3.6 kg
- Retained liquid : between 1.5 and 4.5 kg
Don’t eat for three, but eat well
It is often said that while pregnant you have to “eat eat for two” or “eat for three” in the case of a twin pregnancy, but it is nothing more than a myth . The key to a healthy weight in pregnancy is to eat a healthy, varied and balanced diet, with an adequate intake of nutrients.
In women who eat a varied diet, with a good state of nutrition and a stable weight, it is not necessary to make an exact calculation of energy needs.
340-450 Kcal / day should be added to the recommended energy intake during the 2nd and 3rd trimester of pregnancy and 500 Kcal / day during lactation.
This will guarantee adequate weight gain and recovery of pre-pregnancy weight at six months after delivery, if breastfeeding is maintained.
Nutrients in pregnancy
In a healthy diet, proteins should provide 10-35% of energy, fats 20-35% and carbohydrates 45-65%. In general terms, any normal, varied and non-food-exclusive diet provides a sufficient amount of immediate principles that guarantees maternal health and fetal growth and development.
- Proteins: Protein requirements during pregnancy are estimated for pregnant or lactating women at 71 g / day.
- Carbohydrates : the recommended dietary intake of carbohydrates for pregnant women is 175 g / day, higher than 130 g / day for non-pregnant women. In lactation, the diet should provide 210 g / day (320 additional Kcal / day).
- Fats: fats from food are a source of energy and the source of the polyunsaturated fatty acids omega 6 (linoleic) and omega 3 (linolenic), which together with arachidonic acid are essential fatty acids. The recommended intake of omega-6 to pregnant and lactating women is 13 g / day, which represents 5-10% of the energy in the diet and ω-3 of 1.4 g / day (0.6 -1.2% of the energy in the diet). The most important are the omega-3s found mainly in fish. In women with eating habits that do not include fish in their diet, nutritional supplements with essential fatty acids can be used.
- Water : the recommended water intake during pregnancy is 2.0 l / day for single pregnancies and 3.0 l / day for twin pregnancies. During lactation this intake should be increased to 3.8 l / day during lactation.
More information | SEGO (Spanish Society of Gynecology and Obstetrics)
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