Talk to your health care provider to get help with planning a healthy diet. If you have struggled with your weight in the past, it may be hard to accept that it is OK to gain weight now. It is normal to feel anxious as the numbers on the scale edge up.
Keep in mind that you need to gain weight for a healthy pregnancy. The extra pounds will come off after you have had your baby. However, if you gain a lot more weight than is recommended, your baby will also be bigger. That can sometimes lead to problems with delivery. A healthy diet and regular exercise are your best ways to ensure a healthy pregnancy and baby.
Nutrition during pregnancy. Philadelphia, PA: Elsevier; chap 6. Maternal nutrition. Philadelphia, PA: Elsevier; chap Updated by: John D. Editorial team. Managing your weight gain during pregnancy. Overweight women need to gain less 15 to 25 pounds or 7 to 11 kilograms or less, depending on their pre-pregnancy weight. Underweight women will need to gain more 28 to 40 pounds or 13 to 18 kilograms.
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We would love to hear from you! Back to Common symptoms in pregnancy. Weight gain in pregnancy varies greatly. Most pregnant women gain between 10kg and Much of the extra weight is due to your baby growing, but your body will also be storing fat, ready to make breast milk after your baby is born. Putting on too much or too little weight can lead to health problems for you or your unborn baby.
But pregnancy isn't the time to go on a diet, as it may harm the health of the unborn child. Try to weigh yourself:. Just keep in mind that a lot can happen in a month — and getting significantly off-track can make it harder to hit your overall goals.
Another key to healthy pregnancy weight gain is eating a well-balanced diet , which includes keeping a rough daily estimate of your calories during pregnancy. Base your pregnancy calorie goals on how many calories you were eating before you got pregnant, with your daily amount increasing each trimester:. If you were underweight before you got pregnant, you may need to consume more calories.
Wondering how many calories you should eat while pregnant and overweight or obese before you conceived? Talk to your doctor. You may not need as many calories. Your practitioner may actually want you to cut back on calories, especially if you have diabetes. As always, it's important to check with your practitioner to get personalized recommendations for your weight gain and daily caloric intake. The key to not gaining too much weight during pregnancy is to keep an eye on both the scale and your diet.
As a rule, instead of just eating more , focus on eating nutritious, satisfying foods that are rich in healthy fats like nuts, legumes, fatty fish and lean meat, along with poultry and dairy. Also choose plenty of filling sources of fiber, like fresh veggies, fruits and whole grains.
And try to limit your intake of empty calories found in fried and sugary foods. Eating the right foods will give you energy and help keep morning sickness at bay. Plus a nutrient-rich diet also fuels the incredible growth your baby is doing, including the development of those tiny bones, brain, skin, eyes and digestive system. One frequent pregnancy pitfall: juices.
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