Moms-to-Be Must Gain Weight Carefully : Health: Sound nutrition is important to mother and child, and a sensible diet makes post-pregnancy weight loss easier and faster.

Expectant mothers should be made aware that it’s OK to add some pounds during pregnancy to help produce a healthy baby.

The 1990 recommendations from the National Institute of Medicine suggested that the average weight gain during pregnancy should be between 24 and 28 pounds.

For a woman who is underweight before becoming pregnant, a gain of 30 to 35 pounds would be appropriate.

Some overweight women may be able to safely limit their weight gain to 20 pounds, under their doctor’s guidance. These figures are only averages, and they vary with each woman.

During the first trimester of pregnancy, weight gain is usually limited to 3 to 5 pounds. Most weight gain should occur in the last three months at the rate of about a pound a week.

A woman who gains half of the recommended weight in the first three months can expect to encounter problems carrying the extra pounds during the pregnancy, as well as in shedding them after delivering the baby.

Although the average weight gain recommendations have increased, being overweight during pregnancy increases the risk of developing high blood pressure and gestational diabetes, a form of diabetes that can lead to problems for the fetus and complications during delivery.

It’s a fact that a woman is eating for two during pregnancy, but it is fallacy to believe that a woman needs to eat twice as much food as before. And, most important, is not the quantity but the quality of what she eats.

The basic rule of thumb is that a pregnant woman should consume about 300 extra calories a day.

However, if a woman is exercising during pregnancy, it may be necessary to consume a little more.

The nine-month period of pregnancy is never a time to drastically limit food intake or begin any kind of weight-loss diet.

One way to achieve this daily caloric requirement without overloading on fatty foods and empty calories is to select a variety of nutritious foods from the four basic food groups: proteins, starches and grains, fruits and vegetables and dairy products.

Proteins should include 6 to 8 ounces of skinless poultry, lean fish like flounder and sole or lean meats.

Limit the oils, butter, margarine and fatty sauces.

At least four servings of starches and grains are required each day, with an emphasis on such whole grains as brown rice, whole wheat bread and pasta.

A minimum of five servings of a variety of fruits and vegetables is also required. Consuming an adequate amount of fruits and vegetables as well as whole grains can help alleviate constipation, a common problem during pregnancy.

Pregnant women need 1,200 milligrams of calcium daily, which can be obtained by eating four servings of dairy products.

Some low-fat choices are skim milk, low-fat yogurt and skim milk cheeses.

By choosing foods from these groups and not overindulging with sweets and fatty food, a pregnant woman can expect to gain the weight she needs.

Some extra pounds will remain after delivery, and the only way to shed them is by continuing to eat nutritious, low-fat foods and by getting regular exercise.

Women who exercise before and during pregnancy tend to regain their body tone more easily than those who don’t engage in regular physical activity.

However, no exercise program should be undertaken during pregnancy without clearance from your doctor.