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 Check your body weight

Check your body weight

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Getting to the ideal weight before you become pregnant is the healthiest option for you as being overweight or underweight makes it harder to become pregnant.2

Monday, February 13th, 2017

The amount of weight gain during pregnancy totally depends on what your weight was before getting pregnant. Maintaining a healthy weight before pregnancy increases your chances of conceiving naturally.

What Should The Ideal Weight Be Before You Become Pregnant?

If you were of normal weight before becoming pregnant, maintain it by doing regular physical activity and eating wisely.

You might be wondering what should be your ideal weight before getting pregnant. A body mass index (BMI) of 20 to 25 is considered healthy before becoming pregnant.2

Tips for Maintaining a Healthy Weight Before Getting Pregnant

If your weight is not in the healthy range, talk to your doctor to know about ways of achieving a healthy weight before getting pregnant.1

Tips to lose weight, if you are overweight:

  • Eat healthy foods. Include more fruits, vegetables and whole grains in your diet
  • Participate in regular physical activity
  • Increase your water intake
  • Limit sugary drinks like carbonated beverages
  • Avoid fatty foods, greasy fried foods and sweets3

Tips to gain weight, if you are underweight:

  • Eat at least three meals every day
  • Have larger serves at each meal. If you have a low appetite, eat five to six times a day
  • Drink fluids before and after meals, but not with them to leave more room for food
  • Increase your daily intake of carbohydrates
  • Have healthy snacks such as fruits, rice pudding, milkshake
  • Choose nutritious high-fat foods such nuts and avoid high-fat junk foods4

Maintaining a healthy weight is easy. Why not give it a try?

Reference

1. http://www.cdc.gov/preconception/planning.html

Reach and Maintain a Healthy Weight

The key to achieving and maintaining a healthy weight isn’’’’t about short-term dietary changes. It’’’’s about a lifestyle that includes healthy eating and regular physical activity.

If you are underweight, overweight, or obese, talk with your doctor about ways to reach and maintain a healthy weight before you get pregnant.

2. http://www.gov.je/Health/Maternity/Pages/Conception.aspx

What weight should I be when I am trying to get pregnant?

Getting to the ideal weight before you become pregnant is the healthiest option for you and your baby. A BMI of 20 to 25 is considered healthy.

Being overweight / underweight can affect your chances of conceiving.

3. http://womenshealth.gov/fitness-nutrition/food-fitness-healthy-weight/

If you plan to lose weight

If your BMI is in the overweight or obese category, talk with your doctor or a registered dietitian about the best way for you to reach a healthy weight. In general, you want to stick with the Choose my Plate plan and eat a variety of healthy foods so that you get all the nutrients your body needs. Aim to:

  • Eat more fruits, vegetables, and whole grains
  • Cut back on meats high in fat (like burgers and hot dogs), greasy fried foods, and sweets
  • Drink more water instead of sugary drinks like sodas
  • Be more physically active

4. http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Weight_and_muscle_gain

Eat more – quality first, quantity second

Underweight usually occurs when energy intake is less than the energy used. In other words, you need to eat more in order to gain weight. The secret to healthy weight gain is to make all your calories as nutrient-rich as possible. Consuming more empty-calorie foods like soft drinks and chips is not a successful way to build muscle, strengthen bones or repair tissue after surgery.

Suggestions include:

  • Use a kilojoule-counter book to calculate how many kilojoules you eat on an average day. The amount may be smaller than you think.
  • Eat three good meals every day. Give yourself slightly larger serves if you can.
  • If you have a small appetite, eat five to six times a day. Drink fluids before and after meals, but not with them. This helps leave more room for food.
  • Successful weight gain requires that you increase your daily intake of carbohydrates. Avoid low carbohydrate diets.
  • Eating vast amounts of dietary protein won’t make your muscles grow faster and will put unnecessary pressure on your body, especially your kidneys. Avoid high protein diets.
  • A healthy snack may include fruit, yoghurt, muffin, rice pudding, low-fat custard, milkshake or liquid meal supplement.
  • Avoid high-fat junk foods. Instead, choose nutritious high-fat foods such as avocado or nuts.
  • Top your usual foods with some concentrated calories, like grated cheese. Spread peanut or almond butter on a whole-grain muffin.
  • Prepare hot oatmeal or other cereal with milk, not water. Add powdered milk, margarine, honey, dried fruits and/or nuts after cooking.
  • Garnish salads with healthy oils such as olive oil, whole olives, avocados, nuts and sunflower seeds.
  • Pump up soups, casseroles, mashed potatoes and liquid milk with 1 to 2 tablespoons of dry milk powder.

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