Pregnancy Weight & Smart Snacking

Friday, December 20, 2013
Pregnancy Weight & Smart Snacking

Q1: I am 4 months pregnant and I am worried about gaining lots of weight during my pregnancy. How much weight gain is recommended?


A: The recommendations for weight gain during pregnancy depend on your weight status before pregnancy and whether you are carrying twins or not. First, you need to enter your weight before pregnancy and your height into the BMI calculator. Then, consider the following cases:

  • If underweight, the recommended total weight gain =  13-18 kg
  • If normal weight, the recommended total weight gain =  11-16 kg
  • If overweight, the recommended total weight gain =  7-11 kg
  • If obese, the recommended total weight gain =  5-9 kg


If you are carrying twins, then consider the following recommendations:

  • If normal weight, the recommended total weight gain =  17-25 kg
  • If overweight, the recommended total weight gain =  14-23 kg
  • If obese, the recommended total weight gain =  11-19 kg


Q2: Sometimes after dinner, I feel the need to snack on something. So, I end up eating just about anything. Lately, I have noticed some weight gain. Do you have any ideas to offer me so that I don’t stack on the kilos?


A: It is natural to feel this way, especially if you have had an early dinner or if you are spending the evening at home watching TV. Here are a few healthy snack ideas under 100 calories which are - most importantly - guilt free:

  • Dilute 1 cup of low fat yogurt. Add to it mint and cucumbers.
  • Cut tomatoes into slices and spread with 2 tablespoons of garlic paste.
  • Fill tomatoes with feta cheese and sprinkle with onion, thyme, and basil.
  • Steam squash. Cut into pieces; add 2 tablespoons of low fat cream (3% fat) and 20g of mozzarella cheese. Put in the oven.
  • Put 15g turkey and 15g of light mozzarella cheese on a large leaf of lettuce and roll. Add one teaspoon of mustard if you wish.


Hopefully, these ideas will prove to be successful in giving your cravings a short pause till you go to bed!


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