Weight Gain During Pregnancy

You need to be careful about how much weight you gain during your pregnancy. Gaining too much or too little can be harmful to you and your baby. How many pounds you need to add depends on how much you weigh when you become pregnant.  Gaining the right amount of weight helps protect your health and the health of your baby.

Most women are concerned about weight gain during pregnancy. 

Gaining the right amount of weight during pregnancy by eating a healthy, balanced diet is a good sign that your baby is getting all the nutrients needed and is growing at a healthy rate.

It is not necessary to "eat for two" during pregnancy. It is true that you need extra calories from healthy foods to help your baby grow, but you generally need to consume only 100 to 300 more calories than you did before you became pregnant to meet the needs of your growing baby.

The following has been adapted from the websites listed at the bottom of the page.

Ask your health care provider how much weight you should gain during pregnancy. Putting on weight slowly and steadily is best. But do not worry if you gain less than four pounds in the first trimester, and make up for it later, or vice versa. Also, many women have one or two "growth spurts" during which they gain several pounds in a short time period, then level off. The important thing is to keep an eye on your overall gain. In general, you should gain about 2 to 4 pounds during your first three months of pregnancy and 1 pound a week for the remainder of your pregnancy.  Here are the recommended weight gain guidelines for pregnant women:

* If you are normal weight before pregnancy: Gain 25 to 35 pounds during pregnancy.
* If you are overweight before pregnancy: Gain 15 to 25 pounds during pregnancy.
* If you are underweight before pregnancy: Gain 28 to 40 pounds during pregnancy (depending on your pre-pregnancy weight).
* If you have a multiple pregnancy (twins, triplets or more): You will need to gain more weight during pregnancy depending on the number of babies you are carrying.

To find out if you were underweight or overweight before pregnancy, learn your Body Mass Index (BMI). BMI is a measure of body fat based on height and weight.

Where Does the Extra Weight Go?

Baby  8 pounds
Placenta  2-3 pounds
Amniotic fluid 2-3 pounds
Breast tissue  2-3 pounds
Blood supply  4 pounds
Fat stores for delivery and breastfeeding  5-9 pounds
Uterus increase  2-5 pounds
Total  25 to 35 pounds

What Should I Do If I Gain Too Much Weight?

Women who gain too much are at increased risk of having an early baby or a large baby. They may also have health problems themselves such as diabetes, high blood pressure and varicose veins.  If you have gained more weight than recommended during the beginning of your pregnancy, DO NOT try to lose weight. It is never safe to lose weight during pregnancy since both you and your baby need the proper nutrients in order to be healthy.

Be sure to eat a variety of foods to get all the nutrients you and your baby need. Here are some tips to slow your weight gain:

* When eating out at a fast food restaurant, choose lower fat items such as broiled chicken breast sandwich with tomato and lettuce (no sauce or mayonnaise), side salad with low-fat dressing, plain bagels or a plain baked potato. Avoid fried foods such as French fries, mozzarella sticks or breaded chicken patties.
* Avoid whole milk products. You need at least four servings of milk products every day. However, using skim, 1% or 2% milk will greatly reduce the amount of calories and fat you eat. Also choose low-fat or fat-free cheese or yogurt.
* Limit sweet or sugary drinks. Sweetened drinks such as soft drinks, fruit punch, fruit drinks, iced tea, lemonade or powdered drink mixes provide many calories with little nutrients. Choose water, club soda, or mineral water to avoid extra calories.
* Do not add salt to foods when cooking. Salt causes your body to retain water.
* Limit sweets and high calorie snacks. Cookies, candies, donuts, cakes, syrup, honey and potato chips provide many calories with little nutrition. Try not to eat these types of foods every day. Instead, try fresh fruit, low-fat yogurt, angel food cake with strawberries, or pretzels as lower calorie snack and dessert choices.
* Use fats in moderation. Fats include cooking oils, margarine, butter, gravy, sauces, mayonnaise, regular salad dressings, sauces, lard, sour cream and cream cheese. Try the lower fat substitutes that are available for these foods.
* Prepare meals using low-fat cooking methods. Frying foods in oil or butter will increase the calories and fat of that meal. Baking, broiling or boiling are healthier, lower fat methods of cooking.
* Exercise. Moderate exercise, as recommended by your health care provider, can help burn excess calories. Walking or swimming is generally safe, effective exercises for pregnant women. But, be sure to talk to your health care provider before starting an exercise program.

Is It Safe to Lose Weight During Pregnancy?

It is never safe to lose weight during pregnancy -- both you and your baby need the proper nutrients in order to be healthy.  If your health care provider recommends gaining more weight during pregnancy, here are some suggestions:

* Eat five to six small, frequent meals every day.
* Keep quick, easy snacks on hand, such as nuts, raisins, cheese and crackers, dried fruit, and ice cream/yogurt.
* Spread peanut butter on toast, crackers, apples, bananas, or celery. One tablespoon of creamy peanut butter will provide about 100 calories and seven grams of protein.
* Add nonfat powdered milk to foods such as mashed potatoes, scrambled eggs and hot cereal.
* Add condiments to your meal, such as butter or margarine, cream cheese, gravy, sour cream and cheese.

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