Pregnancy nutrition to avoid excess weight gain?

FutureMrsW9 · November 2013

So I've heard you only really need about 300 more calories than you'd typically eat while pregnant (well first, I'm not a calorie counter soooo....???). However, I think these guidelines are for normal non-overweight women. I'm not obese or anything close to that, but I could stand to lose a few lbs, so I don't feel like this rule would apply to me. I in no way want to diet, obviously, but I'm just wondering if anyone knows what the guidelines are for women who are already a little overweight to avoid excess weight gain during pregnancy? I've tried researching this a lot, but I'm still coming up empty. Since I already have a few extra lbs on me, I want to avoid overeating and gaining too much. I am planning to go to a nutritionist since my risk of GD is high, but it won't be for at least several more weeks and I don't want to get off to a bad start. Thoughts/experiences?

Side note: There's currently this woman on Biggest Loser who gained 125lbs and her baby was like 13 lbs or something insane like that! OY!

IBackBevo · November 2013

Idk for sure, but I track calories on my fitness pal. First few weeks, I kept on about 1700- 1800 calories a day. I have read that you don't need extra in the first tri. I burn about 2000. At about 9 to 10 weeks, I went up to 2000 to 2100 calories. However, even watching my calories, I have still gained about 7-8 pounds in the first tri.

FutureMrsW9 · November 2013

I would start tracking my cals, but the thing is that I have NO clue what I've been eating to this point...it probably varies drastically from day to day. I'm not good with "tracking" programs, anyway, so God knows that would probably last about 4.5 seconds and I'd get annoyed with it lol. I also haven't worked out for MONTHS, I was just recently cleared and then had my SCH, so I was banned yet again. I'm OK to go for walks now, but I really need to start doing more than that otherwise I'm def going to gain way too much.

MJC1116 · November 2013

Thanks for asking this question. I've been told by my doctor that I should aim to gain around 20-25 lbs, but that seems like NOTHING. I'm not overweight (usually average around 135 at 5'6) but I gained close to 10 doing fertility treatments (and probably binging due to stress). My first pregnancy I gained 39 (and lost it all plus more), which I thought was healthy, but my ob makes me feel like I should really take it easy out of fear I will have another big baby (FWIW, DD was 8lbs 1 oz, not huge, but big enough I guess). So anyways, I want to take care of myself but not stress over numbers. Sorry for all the rambling, but I'm curious to hear about nutritional plans for other women! (PS Clearly, I should stop eating/craving french fries. See other post.)

sunflowermama42212 · November 2013

You know what is a good filling snack. Take non fat yogurt and skim milk and your favorite frozen fruit maybe a little honey if you want it sweeter and put it in a blender with protein powder. It's filling and healthy. My OB just told me to make healthy choices and find healthy foods that make me feel full so I'm not constantly snacking. We also don't keep junk food in the house and my H isn't allowed to give into fatty cravings. I googled healthy pregnancy snacks and got great results. Almonds are great snacks oh and boiled eggs are also a good snack option I eat just the egg whites with some pepper but since I don't have cholesterol problems I can eat the yolk I just choose not too.

Eta: so I don't count cals just make healthier choices cause I can't stand diets or programs.

LadyMacaron · November 2013

Even if you are overweight, you are still supposed to take in 300 cals. extra on top of your daily intake. But, that is assuming you aren't eating above what you should. Does that make sense? I would get one of those apps (like Lose It or My fitness Pal) and see what your recommended calorie intake is and go from there. Maybe track your food for a few weeks to get an idea on what you should be eating.

I'm on the same boat as you, and I just have been tracking my portions, eating 5 small meals instead of 3 big ones, lots of protein and veggies/fruit, I cut all my sugar (except fruit) and caffeine, and I started substituting unhealthy carbs for better ones (sweet potato instead of russet, corn tortillas instead of flour, etc). And try to cut process foods all together. I went to a nutritionist and that's what she recommended for a healthy pregnancy, with a few extra pounds (thanks IVF, for the extra fat!).

kflynn81 · November 2013

I've been dieting in between cycles and was averaging about 1200 calories a day....when I heard that you were supposed to take an extra 300 I figured it was pretty much the same as eating as if I weren't dieting. I pretty much eat what I want, meaning.... I don't measure my peanut butter on my English muffin, I'll have a little bowl of ice cream if I feel like it, I'll eat two Vitatops instead of one, I had a can of Spaghetti O's for dinner tonight LOL, etc. I'm not calorie counting just trying to make decent food decisions. So far in 14 weeks I've only gained 2 lbs and my OB said that's right on track. HTH!!!

drjwj · November 2013

My OB said the way to do it was add lean protein and not carbs. He also told me to aim for 15-20 pounds, which doesn't seem like much at all! The first trimester you don't have to add any calories. I have been worrying about calorie counting too, but I think if you listen to your body and feed it nutritious snacks and meals when you are hungry it will work out. Now that I am at the end of my first trimester my appetite is definitely picking up!

sunflowermama42212 · November 2013

@ladymacaron My DR told me the extra 300 cals would come off your over weight reserve so the extra isn't needed. I'm not trying to argue but I think it's something to think about. Baby takes what it needs first and you get seconds so the doctor told me it balances out. I guess every DR is going to have different opinions.

Peanutz21 · November 2013

i don't count calories but i read the same thing. i don't plan on eating 2 big macs, just 1.

all kidding aside, i haven't been the healthiest this week. i couldn't help but buy a bag of my favorite potato chips (ruffles cheddar & sour cream). i haven't eaten the whole bag in one sitting but i allow myself 1 serving every other day.

i don't want to torture myself by adhering to a super strict diet unless i'm told I need to....but at the same time i'm not going to binge and binge (not yet at least)

kflynn81 · November 2013

Peanutz21 said:

i don't count calories but i read the same thing. i don't plan on eating 2 big macs, just 1.

all kidding aside, i haven't been the healthiest this week. i couldn't help but buy a bag of my favorite potato chips (ruffles cheddar & sour cream). i haven't eaten the whole bag in one sitting but i allow myself 1 serving every other day.

i don't want to torture myself by adhering to a super strict diet unless i'm told I need to....but at the same time i'm not going to binge and binge (not yet at least)

::Drool:: that sounds awesome right about now, lol

LadyMacaron · November 2013

Mwhigham22 said:

@ladymacaron My DR told me the extra 300 cals would come off your over weight reserve so the extra isn't needed. I'm not trying to argue but I think it's something to think about. Baby takes what it needs first and you get seconds so the doctor told me it balances out. I guess every DR is going to have different opinions.

To be fair, it was the Nutritionist and not the DR who told me to still consume the 300, so she could be wrong! It's on my list of things to ask my RE next week!

JennyS86 · November 2013

That is a good point about some people (definitely me on certain days!) already eat an extra 300 calories more than they need, so they may not need to change the number of calories they are eating.
That being said, I am normally a healthy eater - I love fruits and veggies, but this morning sickness and aversion to many foods is kicking my butt! yesterday I ate 2 pieces of toast, gingerale, a bagel, and then pasta for dinner. yikes!
good luck ladies - I appreciate all of your posts and I look forward to a healthy pregnancy with you all!

ball.and.chain · November 2013

I'm pretty sure I read and have been told that you don't need ANY extra calories, regardless of your current weight, until 2nd tri...so whatever you eat normally should be fine for now.

I've been on WW for about 4 years -- first to lose weight before TTC, then to maintain, recently (before my transfer) went back to weight loss mode to lose a bit of the IF chub, and now on maintenance again. Officially you are not supposed to use WW while pregnant, but since it is set to the amount of points/calories that would help me maintain my current weight, and I don't need to eat more at this point, I figure it's good for me. I go crazy without the structure (even without the additional stress and hormones), and tracking keeps me in check. BUT probably not a good idea if you are not a tracking person!

brooklynesque · November 2013

Hi, everyone. Haven't intro'd over here yet (waiting until second beta) but just picked up Dr. Sears' new "Healthy Pregnancy" book. It just came out in September. It is VERY nutrition-focused with lots of specific recommendations -- I haven't read the whole thing yet but would definitely recommend it if you're looking for nutrition info.

ETA: https://www.askdrsears.com/news/sears-family-blog/healthy-pregnancy-book

auntjessy · November 2013

I don't have a lot to add, because twin pregnancies are so much different as far as weight gain. I've lost about 10 lbs his 1st tri due to nausea, but I'm supposed to make sure to gain at least 20 lbs by the 3rd tri, and then another 10-15 during the 3rd. At this point, it's hard to imagine being at a point where I'm trying not to gain too much! LOL. But, with all the weight I'm losing, I can certainly tell you what low cal stuff works. I'm eating lots of fresh fruits and veggies, some grilled chicken, yogurt, low fat cottage cheese with fruit, etc. On the eggs thing, when pregnant you're actually supposed to eat the yolk for zinc and such. Whites don't have as much nutrients. I've read a lot of books and articles, and basically you're supposed to eat a diabetic diet, but just make sure you get enough calories.

IBackBevo · November 2013

I don't think the 300 extra calories per day is meant to apply in the first trimester....in fact, I know it is not. That would mean you would be up about an extra 8-10 pounds of fat coming out of the first tri and the recommended weight gain is more like 0-6 pounds.

katekat8721 · November 2013

auntjessy said:
I don't have a lot to add, because twin pregnancies are so much different as far as weight gain. I've lost about 10 lbs his 1st tri due to nausea, but I'm supposed to make sure to gain at least 20 lbs by the 3rd tri, and then another 10-15 during the 3rd. At this point, it's hard to imagine being at a point where I'm trying not to gain too much! LOL. But, with all the weight I'm losing, I can certainly tell you what low cal stuff works. I'm eating lots of fresh fruits and veggies, some grilled chicken, yogurt, low fat cottage cheese with fruit, etc. On the eggs thing, when pregnant you're actually supposed to eat the yolk for zinc and such. Whites don't have as much nutrients. I've read a lot of books and articles, and basically you're supposed to eat a diabetic diet, but just make sure you get enough calories.

I'm glad you posted this. As another twin mama I'm reading so many conflicting things. The latest I've read is to gain about six pounds by end of first tri, then 1 1/2 lbs per week after that. I've actually lost a few pounds though since morning sickness is kicking my butt. I have my first obgyn appt Tuesday and I'm curious what they'll say.

@FutureMrsW I think if you just eat healthy foods you'll be ok. I understand about wanting to stay on the low end of weight gain!

FutureMrsW9 · November 2013

JennyS86 said:

That is a good point about some people (definitely me on certain days!) already eat an extra 300 calories more than they need, so they may not need to change the number of calories they are eating.
That being said, I am normally a healthy eater - I love fruits and veggies, but this morning sickness and aversion to many foods is kicking my butt! yesterday I ate 2 pieces of toast, gingerale, a bagel, and then pasta for dinner. yikes!
good luck ladies - I appreciate all of your posts and I look forward to a healthy pregnancy with you all!

This sounds EXACTLY like my current diet. I can't stand the thought of any meat, so including even lean meats right now is off the table - the thought of it makes me gag. All my body has ben wanting are plain carbs...bagels, pasta, instant grits. I can also do some fruit like apples, but nothing with too much flavor or weird textures. It sucks because I'm the opposite of a picky eater, so this is totally not like me. I just hope that with the little bits of cheese and nuts I'm able to get down it's enough protein. I know it's not permanent, but I worry at this point baby isn't getting enough nutrients.

JennyS86 · November 2013

FutureMrsW9 said:

JennyS86 said:

That is a good point about some people (definitely me on certain days!) already eat an extra 300 calories more than they need, so they may not need to change the number of calories they are eating.
That being said, I am normally a healthy eater - I love fruits and veggies, but this morning sickness and aversion to many foods is kicking my butt! yesterday I ate 2 pieces of toast, gingerale, a bagel, and then pasta for dinner. yikes!
good luck ladies - I appreciate all of your posts and I look forward to a healthy pregnancy with you all!

This sounds EXACTLY like my current diet. I can't stand the thought of any meat, so including even lean meats right now is off the table - the thought of it makes me gag. All my body has ben wanting are plain carbs...bagels, pasta, instant grits. I can also do some fruit like apples, but nothing with too much flavor or weird textures. It sucks because I'm the opposite of a picky eater, so this is totally not like me. I just hope that with the little bits of cheese and nuts I'm able to get down it's enough protein. I know it's not permanent, but I worry at this point baby isn't getting enough nutrients.

I cannot wait until the end of this morning sickness!! ...glad to know I'm not alone. My mom said she thinks I'm so sick because of the twins, but I really think that's just an old wives tale!

auntjessy · November 2013

JennyS86 said:

FutureMrsW9 said:

JennyS86 said:

That is a good point about some people (definitely me on certain days!) already eat an extra 300 calories more than they need, so they may not need to change the number of calories they are eating.
That being said, I am normally a healthy eater - I love fruits and veggies, but this morning sickness and aversion to many foods is kicking my butt! yesterday I ate 2 pieces of toast, gingerale, a bagel, and then pasta for dinner. yikes!
good luck ladies - I appreciate all of your posts and I look forward to a healthy pregnancy with you all!

This sounds EXACTLY like my current diet. I can't stand the thought of any meat, so including even lean meats right now is off the table - the thought of it makes me gag. All my body has ben wanting are plain carbs...bagels, pasta, instant grits. I can also do some fruit like apples, but nothing with too much flavor or weird textures. It sucks because I'm the opposite of a picky eater, so this is totally not like me. I just hope that with the little bits of cheese and nuts I'm able to get down it's enough protein. I know it's not permanent, but I worry at this point baby isn't getting enough nutrients.

I cannot wait until the end of this morning sickness!! ...glad to know I'm not alone. My mom said she thinks I'm so sick because of the twins, but I really think that's just an old wives tale!

@JennyS86 I don't think it's a wives tale at all - everything I've read says that the MS is caused by HCG, and with twins, there's more HCG, so more intense symptoms all around. It's also more common to have severe nausea Hyper-something Gravidium (sp?) throughout your ENTIRE pregnancy. So, twins definitely make things worse. I've bought and downloaded a great book - What to Expect When You're Expecting Twins, Triplets, or More. I'd recommend it to any other Mom of Multiples.

Hang in there - it gets worse before it gets better. I'm at week 14 now and just now starting to be able to skip my Zofran most days.

JennyS86 · November 2013

thanks jessy! I appreciate your response and I will be looking up that book!

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Pregnancy nutrition to avoid excess weight gain?

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