Maintaining Healthy Weight during Pregnancy

Managing weight during pregnancy focuses on achieving healthy, gradual weight gain to support your baby's growth while minimizing risks like gestational diabetes, high blood pressure, or complications during delivery.

Medical Approval and Advice

Always consult your healthcare provider for personalized advice, as recommendations depend on your pre-pregnancy BMI, health conditions, and whether you're carrying multiples.

Recommended Weight Gain Guidelines

Guidelines from the Institute of Medicine (IOM), adopted by organizations like the American College of Obstetricians and Gynecologists (ACOG) and the CDC, base total weight gain on your pre-pregnancy BMI:

1. Underweight

BMI Range: <18.5

Recommended Total Gain (Singleton Pregnancy): 28-40 lbs (12.5-18 kg)

Weekly Gain (2nd and 3rd Trimesters): About 1 lb (0.5 kg)

2. Normal weight

BMI Range: 18.5–24.9

Recommended Total Gain (Singleton Pregnancy): 25 35 lbs (11.5-16 kg)

Weekly Gain (2nd and 3rd Trimesters): 0.5-1 lb (0.2–0.5 kg)

3. Overweight

BMI Range: 25-29.9

Recommended Total Gain (Singleton Pregnancy): 15-25 lbs (7-11.5 kg)

Weekly Gain (2nd & 3rd Trimesters): About 0.5 lb (0.2 kg)

4. Obese

BMI Range: ≥30

Recommended Total Gain (Singleton Pregnancy): 11-20 lbs (5-9 kg)

Weekly Gain (2nd & 3rd Trimesters): About 0.5 lb (0.2 kg)

Other

1. In the first trimester → Expect 1-5 lbs (0.5-2 kg) total.

2. Most gain occurs in the second and third trimesters.

3. For twins → Higher ranges apply (e.g., 37-54 lbs for normal BMI); discuss with your doctor.

Healthy Eating Tips

1. Focus on nutrient-dense foods rather than "eating for two".

2. Prioritize whole grains, fruits, vegetables, lean proteins (e.g., fish, poultry, beans), low-fat dairy, and healthy fats.

3. Stay hydrated (8-10 glasses of water daily).

4. Limit processed foods, sweets, and sugary drinks.

5. Take prenatal vitamins (especially folic acid, iron, and possibly DHA).

6. If cravings hit, opt for healthier alternatives and practice mindful eating.

Exercise Recommendations when Pregnant

Regular moderate activity and exercise is recommended when pregnant. Exercise helps manage weight, boosts mood, reduces discomfort, and prepares for labor.

Aim for at least 150 minutes per week of moderate exercise, unless your doctor advises otherwise.

1. walking
2. swimming
3. prenatal yoga
4. stationary cycling
5. low-impact exercises
6. prenatal Pilates

Listen to your body: Avoid high-risk activities (e.g., contact sports, hot yoga).

Stop if you experience dizziness, pain, or shortness of breath.

Healthy weight management supports a smoother pregnancy and better outcomes for you and your baby. Your obstetrician or midwife is the best resource for tailoring this to your needs.

Eating for Two?

Today I have our PregActive Dietitian Carla who will answer your question of 'Should I be eating for two when pregnant?' Let's keep it simple.

No.

While you have cravings, you may sometimes feel as if you want to eat twice as much, but that's not what is recommended.

You see, your body becomes more efficient during pregnancy. It is able to absorb more of the nutrients you eat.

Eating twice as much does not double your chances of having a healthy baby. It does not double their nutrients. What it will do is this!

It will likely mean excessive weight gain for you, which can put you at risk for pregnancy complications.

Institute of Medicine Recommendations

The Institute of Medicine says if you're a healthy weight, you need no additional calories in the first trimester.

You need 340 extra calories a day in the second trimester. And about 450 extra calories a day in the third trimester.

If you're over-weight or under-weight, your requirements will be more dependent on your weight gain goal.

How can I get all the nutrients I need?

Your goal is to eat healthy foods. Safe foods. And get the required nutrients both you and baby needs.

Tips for maximizing nutrition during pregnancy:

1. Eat a variety of foods.

2. Plan meals and snacks based on the requirements outlined in the USDA Choose My Plate site for pregnant woman.

3. Avoid sugary beverages, fried foods, foods with extra fat and sugar.

4. Choose foods that are as close to their natural state as possible. (e.g. pick whole-grain bread or brown rice over refined white bread or white rice)

5. Eat fats, oils, and sweets sparingly. And be sure to choose healthy fats.