Healthy Food Control For Pregnancy Woman

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Although this myth, like any, should be taken with a grain of salt, it contains an element of truth. Yes, you are eating for two, but the second one you’re eating for will rarely exceed ten pounds at the end of his or her stay.

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So you’re eating for a miniature human who ranges in size from a grain of rice to a small watermelon. Thus, this statement rings true as long as you don’t interpret it to mean that you should eat double the food.

How much do you need to eat? Let’s talk quantity. We’ll get to quality a bit later. A woman who is an average weight for her height requires about 250 extra calories a day during pregnancy.

If you are not a calorie counter, these calories equate to an extra peanut butter and jelly sandwich a day.

Another example would be precisely two and a half 100-calorie snack bags of Oreo cookies or Goldfish crackers a day. Those are certainly not quality choices, but, as I said, we’ll get to that topic later.

But what if you are not an average-sized person? What if you are very small or very large, or just thin or overweight? There is a formula we use in medicine called a Body Mass Index, or BMI. This formula takes into account your height and weight and gives you a number. There is a range of these numbers that is universally accepted as healthy. A BMI of 18.5 to 24.9 is considered normal. The formula is:


BMI = weight in kilograms/height in meters


You are underweight if you have a BMI of less than 18.5, and you are overweight if you have a BMI of 25 to 29.9. You are obese if you are 30 or over.

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The BMI helps establish “average” or healthy weights. If you’re either overweight or overweight, the amount of extra calories you need to consume in order to maintain your pregnancy will depend on how many calories you already consume.

If you are overweight, it stands to reason that you are already consuming more calories than an “average” person. So when figuring out how many calories you need to consume, you need to use another formula called the basal metabolic rate, or BMR. The formula as follows:


BMR = 655 + (4.35 X weight in pounds) + ( 4.7 x height in inches) – (4.7 x age in years)


The above formula is then multiplied by 1.2 for a person who does little or no activity at all, 1.375 for someone who exercises lightly one to three times a week, 1.55 for moderate exercise three to five times a week, and 1.725 for heavy exercise six to seven times a week.

So now add 250 calories to the BMR total and, voila, here is, roughly, the amount of calo­ries you should be consuming to maintain a healthy baby and a healthy you. If you aren’t a numbers person, you can find many online calculators for the BMI and BMR formulas that do the math for you.


These are precise formulas meant to be used to calculate an approxi­mate goal, not to be used strictly for a diet of calorie counting during preg­nancy. They are meant to be a guideline, tools for self-awareness and methods for checking to ensure that you’re not really eating for two adult-sized people.