Weight and diet

During the 40 weeks of pregnancy, your baby will grow from a fertilized egg to about 3,000 grams. （In Japan, baby weight is measured in grams） You will also gain weight during pregnancy, from the weight of the fetus and placenta, amniotic fluid, growing uterus and breasts, increase of blood, and accumulation of fat in preparation for delivery and breastfeeding. In other words, to have a healthy baby, it’s normal and vital to gain weight.

Here are the typical charts for weight gain in Japan. You may find these norms different from your country; please consult with your doctor for more details.

Weight distribution before pregnancy	Recommended weight gain over the entire pregnancy
Underweight BMI of 18.5 and under	9-12 kg
Normal weight BMI of 18.5 to 25.0	7-12 kg*
Overweight BMI of 25.0 and over	Depends on the individual**

*BMIs in the normal range that are closer to underweight should aim for the higher end of the scale, while those closer to overweight should aim for the lower end of the scale.

**BMIs only slightly over 25 should aim for a weight gain of around 5 kg. There will be an increase of various risks the higher the BMI goes above 25, so your specific situation will needed to be taken into account with your doctor when determining this number.

Calculate your BMI: Weight （kg） ÷ Height （m） ÷ Height （m）

A Balanced Guide to Food

This Food Balance Guide is designed to help you simply determine what to eat and how much to eat every day. In Japan, they categorize food into these five categories:

• Main starch （主食, shushoku） - Rice, bread, pasta, noodles
• Sides （副菜, fukusai） - Salads and vegetable dishes
• Protein or main dish （主菜, shusai） - Meat, fish, tofu
• Milk and dairy （牛乳、乳製品, gyuunyuu, nyuuseihin）
• Fruits （果物, kudamono）

Meals in Japan usually consist of a main starch, 2-3 sides, a main protein dish, and perhaps some fruit or yogurt for dessert. A classic Japanese set meal may include a bowl of rice （starch）, a plate of stir-fried meat （main protein）, a bowl of miso soup and a bowl of vegetables （2 sides）, and a slice of orange for dessert.

Four main points

1.  Eat balanced and properly proportioned meals
2.  Drink plenty of water
3.  Enjoy sweets and comfort foods/beverages sparingly
4.  Get enough exercise