Maintaining Healthy Weight during Pregnancy

Healthy weight gain during pregnancy supports your baby’s growth while reducing risks such as gestational diabetes, high blood pressure, and delivery complications. The goal is steady, appropriate gain based on your pre-pregnancy BMI. Not 'eating for two.'

Always follow personalized advice from your doctor or midwife, as recommendations vary with your starting weight, health conditions, and whether you are carrying multiples.

Recommended Pregnancy Weight Gain Guidelines

Based on Institute of Medicine (IOM) and ACOG recommendations for singleton pregnancies:

• First trimester: Usually only 1-5 lbs (0.5-2 kg) total.
• Most weight gain occurs in the second and third trimesters.
• Twin pregnancies require higher ranges. Discuss specifics with your provider.

You Do Not Need to 'Eat for Two

Your body becomes more efficient at absorbing nutrients during pregnancy. Extra calories are modest:

• First trimester → little to no increase.
• Second trimester → about 340 extra calories per day.
• Third trimester → about 450 extra calories per day.

Focus on nutrient quality rather than quantity.

Healthy Eating Tips for Pregnancy

• Choose nutrient-dense foods: whole grains, fruits, vegetables, lean proteins, low-fat dairy, and healthy fats.
• Stay well hydrated (aim for 8-10 glasses of water daily).
• Limit processed foods, sugary drinks, and excess sweets.
• Take a prenatal vitamin that includes folic acid, iron, and often DHA.
• Practice mindful eating and choose healthier alternatives when cravings hit.
• Eat a variety of foods close to their natural state.

Exercise to Support Healthy Weight Gain

Regular moderate activity helps manage weight, boosts energy and mood, reduces discomfort, and prepares your body for labor. Aim for at least 150 minutes of moderate exercise per week (unless advised otherwise).

Safe options include:

1. Walking
2. Swimming or water aerobics
3. Prenatal yoga or Pilates
4. Stationary cycling
5. Low-impact strength training

Listen to your body.

Avoid high-risk activities and stop if you experience dizziness, pain, bleeding, or shortness of breath. Get medical clearance before starting or continuing any program.

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.

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.

Key Takeaways

Healthy weight management during pregnancy is about balanced nutrition, appropriate calorie increases, and consistent movement. Tracking progress with your healthcare provider ensures both you and your baby stay on a healthy path.

Focus on nourishing foods and sustainable habits rather than restriction or excess.

For additional support, combine good nutrition with trimester-specific prenatal exercise programs designed to keep you strong and comfortable throughout pregnancy. 

Sources:

Weight Gain During Pregnancy | ACOG

ACOG Physical Activity and Exercise During Pregnancy and the Postpartum Period

The PregActive Method

Article review: Article updated and reviewed by Kerryn Boyle on 14/09/2026.