good article on pregnancy weight gain

found this good article from babycenter about weight gain.. ^_^

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How much more will I weigh during pregnancy?

First and foremost, it is important to accept that you are going to put on weight during pregnancy! You are meant to. Your body is growing and changing to give your baby the best start in life.

By the time you're ready to give birth, you'll be carrying quite a cargo! Just over a third of your extra weight will come from your baby, the placenta and the amniotic fluid. Here are some averages to give you an idea of how much they weigh:

• At birth, a Malaysian baby girl weighs 3.2kg; a baby boy weighs 3.4kg.
• The placenta, which keeps your baby nourished, weighs 0.7kg.
• The amniotic fluid, which supports and cushions your baby, weighs 0.8kg.

But what about the other two thirds of extra weight? These can be accounted for by the changes that happen to your body while you're pregnant. Again, the figures are averages:

• The muscle layer of your uterus (womb) grows dramatically and weighs an extra 0.9kg.
• Your blood volume increases and weighs an extra 1.2kg.
• You have extra fluid in your body weighing about 1.2kg.
• Your breasts weigh an extra 0.4kg.
• You'll store fat, about 4kg, to give you energy for breastfeeding.

By the end of pregnancy you may weigh about 12.5kg more than you did before you became pregnant. Remember that this is only an average weight gain.

How can I control my weight?

The best thing you can do is keep eating sensibly. You're recommended to have about 2,000 calories a day. You don't need any more than that until the last three months of your pregnancy, when you'll need an extra 200 calories a day. You can get the extra 200 calories from, for example, a slice of toast with baked beans or a bowl of wholegrain cereal with semi-skimmed milk.

To eat healthily, have a range of the following foods:

• Bread, pasta, potatoes, rice and cereals (carbohydrates). It's good to have the wholegrain varieties, such as brown rice and pasta, and wholemeal bread. Try to ensure that these starchy foods make up a third of what you eat daily.
• Fruits and vegetables, at least five portions a day. These should make up another third of what you eat daily.
• Proteins, such as meat (but not liver), fish, eggs and pulses.
• Dairy products, such as milk, yoghurt and cheese. Low-fat versions are a good option if you are overweight.

You don't need to have food or drink that is high in fat or sugar, such as biscuits, cakes or fizzy drinks. However, it won't do you any harm to have them occasionally and in small amounts.

Remember that you dont need to eat for two. If you put on too much weight during pregnancy it can be hard to shift after your baby is born. 

And don't forget it's not just about food! Exercise is good for you during pregnancy and can help you to stay a healthy weight.

For further info on this section (the article is lengthier than what m sharing here), click here..