Important notice to customers — product packaging changesLearn More

NEW FOOD PACKAGING IN STORE NOW

From August 2018, customers will notice our rebranded food packaging start to appear on shelf in all major stockists.

  • CURRENT Packaging
  • new Packaging

We are excited to announce our new packaging will start to appear on shelf from August 2018. This transition to new packaging will occur over a number of months. During this time there will be a mix of current and new packaging on shelf.

There are no major changes to these products, in some instances there is a small name change or slight recipe improvement, see below for the full details.

Products purchased via the website will be delivered to customers in our old packaging until the end of October. From November, products ordered from the website will be delivered in the new packaging.

Please note, our Infant Formula packaging will not be rebranded until later in 2019.

For any questions, connect with our team of accredited practising Dietitians on +61 3 6332 9200

Product name changes

  • Cereal Name Changes
  • CURRENT Packaging Organic Baby Rice
  • NEW Packaging Organic Rice with Prebiotic (GOS) Note: Our Baby Rice recipe has been upgraded to now include GOS Prebiotic
  • CURRENT Packaging Organic Vanilla Rice Custard
  • NEW Packaging Organic Milk & Vanilla Baby Rice
  • CURRENT Packaging Organic Apple & Cinnamon Porridge
  • NEW Packaging Organic Apple & Cinnamon Baby Porridge
  • Ready To Serve Name Changes
  • CURRENT Packaging Organic Banana, Pear & Mango
  • New Packaging Organic Banana, Pear, Apple & Mango
  • CURRENT Packaging Organic Mango, Blueberry & Apple
  • New Packaging Organic Blueberry, Mango & Apple
  • CURRENT Packaging Organic Peach & Apple
  • New Packaging Organic Grape, Apple & Peach
  • CURRENT Packaging Organic Pumpkin & Tomato Risotto
  • New Packaging Organic Pumpkin, Sweet Potato & Tomato
  • CURRENT Packaging Organic Broccoli, Beef & Brown Rice
  • New Packaging Organic Beef & Vegetables
  • Note: We have also upgraded some of our RTS recipes to remove added sugars and to remove some of the more complex ingredients that are not required for young children such as Tamari.
  • RUSKS NAME CHANGES
  • CURRENT Packaging Organic Milk Rusks Toothiepegs
  • New Packaging Organic Milk Rusks
Home/Nutrition & Recipes/Articles/Healthy Weight Gain During Pregnancy

Healthy Weight Gain During Pregnancy

The rates of overweight and obesity are increasing at alarming rates across the world. According to the World Health Organisation (WHO):

  • 39% of adults aged 18 years and over were overweight in 2016, and 13% were obese
  • 41 million children under the age of 5 were overweight or obese in 2016
  • Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016

These statistics have a major bearing on women of reproductive age. Infact, of women who gave birth in Australia in 2013, 19% were obese, 24% were overweight, 46% were in the normal weight range and 3% were underweight at the beginning of their pregnancy. These values have likely to have worsened over more recent years.

1. What is the recommended weight gain during pregnancy?

Unless a woman is underweight at conception, it is recommended that no more than 2kg weight gain is achieved in the 1st trimester. Ideally, this gain should be attributable to fluid gain. Once you reach the 2nd – 3rd trimesters, you can expect to gain weight which will be dependent on your BMI before becoming pregnant. Below provides a guide on the recommendations for weight gain in pregnancy and the rate of weight gain recommended in the 2nd an 3rd trimesters based on pre-pregnancy body mass index (BMI).

Source: NHMRC 2013 based on IOM 2009

Body Mass Index (BMI) is a measure commonly used to assess a person’s weight. The WHO use this index to classify individuals under four weight categories:

For women with a healthy BMI category (18.5-25kg/m2), a target weight between 11.5-16 kilograms will generally consist of:

  • 5kg baby weight
  • 1kg amniotic fluid
  • 5kg placenta
  • 1kg uterus
  • 5kg blood
  • 1kg fluid
  • 5kg breast tissue
  • 3kg body fat

2. Why is healthy weight gain important during pregnancy?

There are a number of risks to health of mother and baby associated with poor weight gain during pregnancy.

A BMI <18.5kg/m2 is associated with an increased risk of:

  • Pre-term birth <37 weeks
  • Small for gestational age babies (smaller birth weight than usual)

Pre-term birth can impact on the health of your baby, which includes neurological and cognitive development.

A BMI >30kg/m2 has been linked to:

  • Stillbirth
  • 7 times higher risk of Congenital and cognitive abnormalities (Neural Tube Defects)
  • 3 times higher risk of Pre-eclampsia
  • 9 times higher risk of Gestational Diabetes

Women are also likely to deliver their baby’s via caesarean birth rather than vaginally. Research  highlights the benefits of vaginal birth on the diversity and colonisation pattern of the gut microbiota in an infant in their first year of life.

Research has also shown that infants born to obese women has had an increased the risk of becoming overweight and/or obese in earlier life in addition to an earlier onset of chronic disease development such as Type 2 Diabetes and Cardiovascular Disease.

3. How do you achieve a healthy weight during pregnancy?

Finding out you are pregnant can be one of the most special times in your life. One of the most important ways you can ensure the best health outcomes for yourself and your baby during pregnancy is to follow a healthy diet and lifestyle. What you eat during pregnancy can impact on their long-term health. Therefore, there is an emphasis on eating nutritious and balanced meals which also assist in achieving a healthy weight gain.

What exactly does a healthy diet look like?

It consists of three balanced meals and snacks that include:

  • Fresh fruit and vegetables
  • Wholegrains (Low glycaemic index options such as pasta, long grain rice, seeded and wholegrain breads and cereal)
  • Legumes, nuts, seeds
  • Healthy fats such as extra virgin olive oil, avocado and nuts
  • Lean meat, poultry and fish (fatty fish such as salmon is encouraged), tofu and eggs
  • Low fat dairy or dairy alternatives that are enriched with calcium
  • No alcohol
  • Limit intake of saturated fats, fast foods, high sugar drinks and foods
  • Limit caffeine e.g. 1-2 coffees or teas per day

You can consume an extra 1400-1500 kilojoules per day from around 4 months of pregnancy to support increased energy requirements. Prior to this period, there is no requirements to increase your intake of food. This increase in energy can be achieved by introducing some healthy snacks such as:

  • 150g no added sugar yoghurt or a glass of usual milk
  • 20g nuts
  • Dip (Tzatziki, Hummus) or hard cheese with 4 wholegrain crackers
  • 1 no added sugar muesli bar

A healthy and balanced meal plan during pregnancy

The meal plan below provides some example meals that provide a balance of nutrients. Speak to an Accredited Practising Dietitian for tailored meal planning advice.

Meal time

Food options

Breakfast
  • ¾ cup wholegrain cereal or congee – made with milk of choice or ½ cup muesli +/- fruit
  • 2 well cooked eggs on wholegrain toast, avocado, tomato and cooked mushrooms
  • 1-2 homemade pancakes served with fresh fruit, nut spread
  • Noodle soup (1cup) with vegetables +/- meat and vegetables or wontons
Main meals
  • Wholegrain sandwich or wrap with cheese, tomato and lettuce or cooked meat (served warm)
  • 150g of tinned Tuna or Salmon and Rice salad – using legumes, vegetables, long grain or brown rice using a dressing of choice
  • Homemade pita pizza – using cooked ham or chicken, mozzarella, mushrooms and tomato pasta
  • Frittata (spinach, mushroom, peas, cheese) + potato mash and oven baked vegetables
  • 150-170g lean beef, pork, chicken, lamb, fish + 150g sweet potato + green salad
  • 1 cup cooked pasta with meat or legume-based sauce with added vegetables +/- side salad
  • 1 cup cooked rice with chicken or vegetarian curry with added vegetables
  • Minestrone soup with legumes, green leafy vegetables, 100g chicken and potato
  • 150g Beef or Chicken Stir-fry, a mix of vegetables served with 1 cup noodles or rice

Snacks (optional)

  • 150-200g no added sugar yoghurt
  • 4 wholegrain crackers with cheese
  • 1 muesli bar
  • 1 slice wholegrain or sourdough bread +/- avocado, nut spread, cheese and vegetables
  • Fresh fruit
  • Chopped vegetables and dip
  • 20g nuts – almonds, walnuts, cashews
  • 1 cup popcorn (no added salt)
Drinks
  • Aim for 1.5-2litres of water per day
  • 1-2 coffee or tea per day +/- milk
  • Suitable drinks: milk or milk alternative (no added sugar), carbonated water, low sugar soft drinks
  • Smoothie with milk, fruits, vegetables is suitable

For information on serving sizes, click here

Summary:  Depending on your weight before conception, weight gain during pregnancy is expected and normal, particularly in the 3rd trimester. You can monitor your weight gain with your healthcare team to help guide you and support a healthy weight gain during this time. Adopting healthy eating and some physical activity are great ways to help control your weight gain as well as provide the nourishment that is needed for you and your growing baby.

General tips:

  1. Have your weight assessed by your Obstetrician, GP, Midwife or Health Worker and monitor throughout your pregnancy
  2. Weight gain is most visible from 2nd to 3rd trimester as baby’s rate of growth increases
  3. Weight loss is not recommended during pregnancy. Seek advice from an Accredited Practising Dietitian for further support on weight gain during pregnancy and achieving a healthy weight after your baby is born
  4. Healthy eating principles should be applied right through your pregnancy which promotes a variety of fresh foods and ingredients, coupled with physical activity

References:

About the author

Marisa Nastasi is an Accredited Practising Dietitian for Bellamy’s Organic. She specialises in children's nutrition and has recently completed further studies in paediatric dietetics. She has worked in the industry for 8 years and has developed a strong working knowledge on how good quality diets can benefit the health of children so that they can develop to their full potential.

Important Notice to Parents and Guardians

  • The World Health Organisation recommends that breastfeeding is best for your baby.
  • Having a balanced diet when breastfeeding is also important. Infant Formulas should only be used after you’ve sought advice from a doctor or health practitioner.
  • A decision not to breastfeed can be difficult to reverse and introducing partial bottle feeding may reduce the supply of breast milk. It is also wise to consider the cost of infant formula.
  • If you use infant formula, all preparation and feeding instructions must be followed as per the manufacturer’s instructions. This is important for your baby’s health.