Prevent excessive weight gain during pregnancy by Eveline Gan "I'M EATING for two." Even if you've never gone through a pregnancy, you would have heard this phrase many times from your pregnant friends or relatives, who double whatever they eat in the name of growing a baby. But obstetricians say pregnant mums should not eat twice as much. Obstetrician and gynaecologist Dr Chee Jing Jye, medical director of The Obstetrics and Gynaecology Centre, said most Singaporean women tend to put on more weight than necessary during their pregnancy. "Many women think that once they're pregnant, their tummies should be big and round. So during early pregnancy, if they think they are not showing much, they tend to eat more to encourage growth of their unborn child, said Dr Chee, who specialises in high-risk pregnancies. "What they do not realise is that the big and round tummies they see probably belong to women who are in the third trimester." Dr Chee explained that during early pregnancy, the rate of foetal growth is fixed. No matter how much the woman eats, the amount of food transferred to the unborn child remains the same. "In other words, if she eats excessively, the woman will grow fat while the foetus continues to grow at the same rate. Even if her tummy size increases due to a thicker layer of her own fat, it does not mean her foetus is growing as well." Mothers who gain a lot of weight during pregnancy may be at a higher risk of developing pregnancy complications such as gestational diabetes and pre-eclampsia, a condition which can be fatal to both the woman and her baby. Gestational diabetes can also affect the unborn baby. "If the condition is not well controlled, the baby may be excessively big. In such cases, there is a higher incidence of deliveries using vacuum or forceps, C-sections, as well as birth injuries to the baby. Babies of women with gestational diabetes may also suffer from severe jaundice and temporary low blood sugar after delivery," said Dr Chee. To prevent excessive pregnancy weight gain, stick to an extra of only 300 calories each day, advised Dr Chee. That is equivalent to an extra bowl of rice, one roasted chicken wing or two small apples. A healthy weight gain for pregnancy is usually between 12kg and 15kg - most of which is gained from the second trimester, or after the first three months of pregnancy. If you're already obese, you should not gain more than 12kg. And don't just look at calories. The quality of the food a pregnant mum eats is important too, as all the nutrition the unborn baby gets is supplied by her, said Dr Chee. On the other hand, a woman who is severely malnourished risk a higher chance of a premature birth, low birth weight and growth restriction of the foetus. "Obviously, if the pregnant woman consumes stuff that is detrimental to foetal health and development, the foetus will be negatively affected." Eveline Gan A healthy, balanced pregnancy diet plan is crucial for a baby's development. Dr Chee lists some dos and don'ts: - It should comprise 50 per cent carbohydrates, 30 per cent protein and 20 per cent fat. - Women planning for pregnancy and who are in the first trimester of their pregnancy should supplement their diets with at least 400mg of folate, a form of Vitamin B which has been scientifically proven to reduce birth defects. Folate is found in green leafy veggies, legumes and oranges but it is usually not enough to acquire the recommended daily intake from diet alone. - Check with your doctor before taking vitamin supplements during pregnancy. Certain vitamins such as Vitamin A should not be taken excessively. Overdosing on this vitamin has been linked to birth defects. - High intake of caffeine has been linked to low birth weight of babies. Take in moderation. One cup of coffee per day has not been proven to have much ill effects. However, bear in mind that caffeine can also be found in other beverages such as tea and certain carbonated drinks. - Avoid alcohol completely. It has been linked to foetal alcohol syndrome whereby the baby may have low birth weight, physical defects and learning problems.   This article was featured in Today March 22, 2011. http://www.todayonline.com/Health/EDC110322-0000319/Eating-for-two?