Pregnancy Weight Gain Checklist

By Dr Michelle LIM, Associate Consultant and Associate Professor Tan Thiam Chye, Visiting Consultant, Department of Obstetrics and Gynaecology, KK Women's and Children's Hospital

As you enter week 9 of pregnancy, a well-balanced diet becomes more important than ever, so that you can feed yourself and your baby with the best possible nutrients.

1. Figure Out Your BMI

Your Body Mass Index is a key indicator. You can work it out this way. Step 1: Note your pre-pregnancy weight in kilos

Step 2: Measure your current height

Step 3: Your BMI = weight divided by height squared

Related: Differences Between Child And Adult BMI

2. Check Your BMI Against Recommended Weight Gain

3. Need to Gain Weight? Here's How

Not gaining enough weight increases the risk of a premature birth. One common reason you may find it hard to put on the kilograms is morning sickness — see your doctor if this becomes a problem. Ideally, you should try to eat three main meals a day, plus two or three snacks in-between.

Related: BMI Calculator

4. Need to Slow Your Weight Gain? Here's How

It's important to note that weight gain is normal in pregnancy, and you should not dive into a radical diet programme at this time. Small, healthy changes to your diet are recommended.

Watch your intake of high-fat or sugary foods with these simple tips:

• Resist the urge to snack on pastries or fried foods like goreng pisang (banana fritters) or curry puffs
• Swap rich milk and cheese for low-fat versions
• When cooking, steam or grill dishes instead of stir-frying
• We often consume more calories from drinks than we expect: steer clear of sugary tea or coffees, and reduce your intake of fruit juices

Don't forget that a healthy diet should be supported by regular exercise, so stay active with light activities every day, like a brisk walk.

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• Important Nutrients: What Should You Eat More Of?
• Pregnancy Exercises
• 3 Important Tips for Exercising in Trimester 1

Sources:

The New Art and Science of Pregnancy and Childbirth 2008, World Scientific

Healthy Start for your Pregnancy 2012, Health Promotion Board Singapore