M.Ed., RD, LDN, CLC, RYT-200
Andie is a Registered Dietitian, Certified Lactation Consultant, and Certified Personal Trainer who thinks of nutrition counseling as equal parts science and sensitivity. She specializes in lactation, sports nutrition, exercise fitness, and weight loss programs.
Achieving a healthy weight prior to pregnancy has many health benefits, for both your overall health and for your pregnancy. Maintaining a healthy weight can help maintain health and wellbeing. In addition, being underweight or obese may cause irregular menstrual cycles and ovulation, making it more difficult to conceive.
prenatal nutrition isn't easy. We can help.
A healthy pre-pregnancy weight is also associated with lower risk of pregnancy complications such as preeclampsia, gestational diabetes and cesarean delivery.
Body Mass Index (BMI) is a helpful tool to assess your current weight. Simply divide your weight in kilograms (to determine your weight in kilograms – divide your weight in pounds by 2.2. For example, a 150 pound person weighs 68 kg) by your height in meters, squared (or use an online BMI calculator).
If you’re already maintaining a healthy weight, there’s no need to change how much you’re currently eating, but it’s a great time to establish or fine tune healthy habits. Read How can I optimize my diet while trying to get pregnant to learn more.
If you’re BMI is in the underweight, overweight or obese range, now is the time to start working towards a healthy weight. This means that you may need to alter both how much and what you are eating. It’s also important to think about how your exercise routine (or lack thereof) is influencing your weight.
How much you need to eat is extremely individualized and depends on many factors. Happy Mama Mentors can help you determine what’s right for you. On average, if your weight is within normal range, the amount of calories you need to eat is approximately 25 calories per kilogram of body weight. If you need to gain weight, your calorie needs become approximately 30 calories per kilogram. If you need to lose weight, your goal should be eating around 20 calories per kilogram. If you are especially active or inactive, these numbers may shift.
While there is typically no need to strictly count calories even as you’re trying to gain or lose weight, it’s helpful to estimate calories to keep yourself on track. You can use this calorie cheat sheet:
While you’re assessing your diet, remember that beverages count too. Now is a good time to begin to limit your caffeine intake to 200 mg a day (or less!). This amount is roughly equivalent to about two 8-ounce cups of coffee a day or twice as much black tea. See Do’s and Don’ts of caffeine in beverages and foods for all the details.
Assess your current weight and make adjustments as needed
Calculate your BMI to evaluate your weight status. From there you can determine if you need to gain, lose or maintain your current weight.
Chat with the Happy Mama Mentors
Happy Mama Mentors can help you assess your current diet and make suggestions to help you reach and maintain a healthy weight. Together, you can make guided food choices to support your body while trying to conceive and beyond.
Limit caffeine intake to 200 mg per day and limit alcohol intake
Remember to add up all sources of caffeine – from food, beverages and medications – to make sure that you’re not exceeding the 200 mg per day limit.
Schedule a pre-pregnancy appointment with your healthcare provider
If you haven’t already, schedule a pre-pregnancy consultation with your provider to discuss your specific needs and any chronic conditions in relation to pregnancy.
“Good Health Before Pregnancy: Preconception Care” American College of Obstetrics and Gynecology. Date accessed 16 July 2018.
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