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weight gain during pregnancy

Weight Gain During Pregnancy: How to Make it a Healthy One

It’s one of the many things that new mums worry about when they’re about to become a new parent – weight gain during pregnancy. Check out more info on what we should do here!

It’s one of the many things that new mums worry about when they’re about to become a new parent – weight gain during pregnancy. When you’re pregnant, it is important to eat a nutritional and balanced diet so you can gain a healthy amount of weight during your pregnancy. A balanced diet is essential, so your body can provide your growing child with the nutrients that they need for a healthy growth.

Eating right during this period provides adequate protein for a healthy foetal development, additional calories, and related nutrients to maintain good maternal health, and it fulfils the nutrient requirements to promote your child’s immune system.

Hmm… but how much weight gain is enough?

Pregnant women will gain weight throughout the 40 weeks – so achieving the right weight important so you can avoid an oversized or underweight child. Take note!

  • If you’re underweight, you should gain between 12-18kg.
  • If you’re of normal weight before you’re expecting, you should gain between 11-16kg.
  • If you’re overweight, you should gain between 7-11kg.

Achieving a Healthy Weight Gain: Eating Well & Being Active

it’s true that your body needs the extra calories, the phrase “eating for two” is somewhat misused. On average, the expecting mum does not need any additional calories during her first trimester; she only needs an additional 360kcal per day during her second trimester and 470kcal per day during her third trimester. To meet your increased calorie needs, it’s recommended to eat several small meals throughout the day – something like five to six small meals, instead of three big meals.

Make sure that the foods you consume are dense in nutrients, so it meets your increased energy needs and nutrient needs, such as protein, folate, calcium, iron, and B-vitamins.

If you need extra nutrients for your growing child, Frisomum® Gold is formulated with DualCare+™ essential nutrients which support physiological changes during your pregnancy. It also provides a good foundation for your child. The best part about Frisomum® Gold is that it helps pregnant mums maintain healthy weight throughout their pregnancy!

Keep an eye out for empty calories! Gain healthy weight the right way while meeting your increased needs during your pregnancy. Here are a few snacking tips

  • Try to limit your intake of high-calorie foods such as deep-fried foods, fast foods, processed meats, sweet desserts like cakes, cookies and snack foods (that means no commercially prepared potato crisps, “keropok” or “kerepek”!).
  • Watch out for the way foods are being prepared. Choose foods that are prepared healthily such as steamed, baked, grilled, braised or poached.
  • When cooking at home, use moderate amounts of high fat ingredients such as cooking oils, margarine, butter, mayonnaise or “santan”. “Santan” can be substituted with low-fat milk or yoghurt.
  • Choose plain water! Avoid sugary drinks; those only give you empty calories (soft drinks, cordials and the likes).

Remember to balance your diet, eat in moderation, and keep a variety, when it comes to choosing the foods you consume.

When it comes to a Healthy Weight Gain During Pregnancy…

Keep your body active and exercise regularly! It helps you control your healthy weight gain, reduces the risk of diabetes, hypertension and it speeds up the post-natal recovery so you can return to your normal weight. Generally speaking, exercise not only promotes good posture, but it also prepares your body for a smooth delivery by strengthening and stretching your muscles. Try out brisk walking or swimming for pregnant ladies, but if you’re unsure, as always, consult with your doctor for professional medical advice. Read more info here.


Prof Dr Poh Bee Koon (2014) Healthy Weight Gain During Pregnancy, Available at:  (Accessed: 25th February 2021).

Dr. Zainab bt. Kusiar (2012) Nutrition during Pregnancy, Available at:,gain%20about%2016%20%E2%80%93%2020%20kg.  (Accessed: 25th February 2021).