“It’s OK, you are eating for two”. You might be familiar with this ancient myth.
Yes, pregnant women need extra calories and nutrients; however, this does not mean meals should not be doubled — especially since excessive weight gain among pregnant women is common in our society.
Physiologically, a pregnant woman is required to gain some weight to cover the extra nutrients and calories needed during pregnancy.
This is to ensure all the required nutrients are enough for the baby’s development and health, to maintain the mother’s energy level and health throughout pregnancy, and to prepare the mother for breastfeeding.
Again, this does not mean that the woman needs to eat for two; what’s more important is to properly adjust the mother’s diet to ensure all nutrients are taken within range.
In 2014, around 38.9 million pregnant women worldwide were either overweight or obese. And, according to the 2016 National Health and Morbidity Survey, 14.6% of pregnant women in Malaysia are obese.
Overweight and obese pregnant women are prone to other diseases such as gestational diabetes and eclampsia, and are at a higher risk of experiencing complications during delivery.
A pregnant lady with a BMI of more than 40 puts her baby at triple risk of developing brain and spine abnormalities, and the child will be more prone to obesity and diabetes later on in life too.
Being active and having a normal BMI prior to pregnancy is important. Pre-pregnant women need to be well-informed and adequately educated on this.
It is a must for her to know her own BMI way before getting pregnant as it is a part of having a healthy pregnancy.
Achieving a healthy pre-pregnancy weight can improve the chances of getting pregnant and minimise the risk of pregnancy complications.
In addition, pre-pregnancy BMI will affect recommendations for weight gain during pregnancy.
The ideal weight gain is different for different BMI categories. The recommended total weight gain for a pregnant woman with normal BMI is 11.5 to 16 kg, 7kg to 11.5kg for overweight women and 5kg to 9kg for obese women.
That said, it is crucial for all pregnant women to know what a healthy and balanced diet is. A healthy diet entails focusing on eating high-quality food rather than eating food in large quantities.
This can be achieved by practising “Pinggan Sihat Malaysia” (Malaysian Healthy Plate) which teaches us to eat “Suku-suku Separuh” (a quarter plate of proteins and carbohydrate and a half plate of vegetables and fruits) for every main meal of the day.
Carbohydrates should preferably come from complex carbohydrates such as basmati or brown rice, or wholemeal bread, whereas protein should be obtained by consuming chicken, eggs, meat and fish.
Vegetables and fruits are high in vitamins, minerals and fibres, thus making them a necessity in a healthy diet.
Many of us blame pregnancy for sweet food cravings. Consuming sugar activates the mesolimbic dopamine system, which is also known as the brain’s reward system.
When we frequently consume sugary foods, our brain sends signals that we require more sugar to reap the same rewarding feeling.
Therefore, consumption of sweet pastries, cakes and biscuits plus beverages high in sugar need to be controlled, by:
- Eating a healthy and filling meal immediately when hungry. An adequate amount of protein may help to reduce cravings.
- Staying hydrated as dehydration may cause sugar craving.
- Making healthier choices by replacing junk food with fresh fruit, and choosing a modest quantity of dark chocolate instead of milk chocolate.
- Getting enough sleep, as sleep deprivation is associated with increased hunger.
- Exercising.
Being pregnant is not an excuse to remain sedentary; after all, the saying that pregnant women cannot exercise is a myth too.
It is advisable for pregnant women to perform mild exercises such as walking, swimming and gardening, as keeping fit during pregnancy can help curb sugar cravings and avoid excessive weight gain.
Keep exercise sessions short, such as 30 minutes a day. For those who have just started, keep it even shorter at five minutes before gradually increasing the duration.
In summary, it is critical for pregnant women to control their weight to ensure the health of both mother and baby — not only during pregnancy but beyond that as well. Most of all, remember that is about quality over quantity, so pregnant women should not be eating for two.
This article was written and submitted by Dr Aishah Jamilah Mohd Salleh, Prof Dr Moy Foong Ming and Prof Dr Noran Naqiah Hairi of Universiti Malaya, Kuala Lumpur.
