Gabe Mirkin, M.D.
The optimal weight gain is 20 to 40 pounds. If a woman
does not gain at least 20 pounds during pregnancy, she is at
increased risk for having a small baby, which increases risks of
birth defects and even death. However, if you gain too much
weight, you are at increased risk for complications during and
after childbirth.
What you eat is even more important than the amount of
weight you gain. You should eat plenty of whole grains, beans,
nuts and other seeds, and lots of fruits and vegetables. Limit
refined carbohydrates (foods made from white flour, white rice or
milled corn), restrict added fats, and avoid partially
hydrogenated fats. Both mother and child need essential fatty
acids that are classified into omega-3s and omega-6s. Pregnancy
uses up fatty acids, particularly omega-3s. Several recent studies
show that post-partum depression may be caused by low levels of
omega-3 fatty acids. Essential fatty acids are found in all seeds,
including nuts, beans and whole grains, but not in refined flour
used for most bakery products and pastas. Partially hydrogenated
fats deplete the body of omega-3 fatty acids and should be
avoided. Pregnancy also depletes folic acid, and a deficiency
can cause birth defects. Folic acid is found in leafy greens,
whole grains, nuts, seeds and beans. Folic acid supplements are
recommended for most pregnant women.
December 10, 2005