Many factors influence the outcome of pregnancy, but it is widely acknowledged that the correct diet in pregnant women plays a significant role in the health of the unborn baby and the mother. A healthy diet also plays a vital role in the weight of a newborn. It can furthermore prevent a child from developing obesity and heart disease in their later life. Naturally, pregnant women tend to be concerned about their health and diet where they maintain a healthy diet, drink plenty of fluids, and stay active. These are all crucial factors for the health of the expectant mother and her unborn baby.

How much weight can a pregnant woman gain?

An expectant mother is advised to follow a healthy and balanced diet during pregnancy to gain an acceptable weight and ensure her baby’s health.

• Overweight women should not gain more than 7 to about 11 kilograms during their pregnancy.
• Underweight women should gain about 12 to 18 kilograms during their pregnancy.
• Regular weight women can gain about 11 to 16 kilograms during their pregnancy.

The body requires a more significant amount of energy during pregnancy due to fetal growth and increased maternal body weight. Additional energy in the body is also dependent on the level of physical activity of the expectant mother.

Micronutrients (vitamins and minerals)

Maternal micronutrient supplements play a vital role in pregnancy and have been associated with

various birth outcomes. The body’s need for vitamins and minerals also increases during pregnancy,

especially for iron, calcium, folic acid, and vitamins A, C, and K.

Examples of good food sources of Vitamin A:

Mango, papaya, sweet yellow melon, apricots, carrots, sweet potatoes, spinach, fortified margarine, fortified milk, liver, kidneys (organ meat contains high levels of preformed Vitamin A and should only be eaten in small portions on exceptional occasions).

Examples of good food sources of Vitamin C:

Citrus fruit, kiwi fruit, guavas, strawberries, sweet melon, mango, brussel sprouts, cabbage, peppers, and tomatoes.

Examples of good food sources of Vitamin K:

Broccoli, liver, eggs, dairy products, cabbage, dark leafy vegetables, and lettuce.

Examples of good food sources of Iron:

Red meat, egg yolk, dried fruit, whole wheat products, nuts, and legumes.

Examples of good food sources of Calcium:

Milk and milk products*, nuts, broccoli, sardines with bones, shrimp, salmon, mussels, egg yolk, legumes, cabbage, spinach, sweet potato, and oranges.

*Calcium from milk products is better absorbed than that from vegetable sources.