Eating well and gaining a healthy amount of weight are important goals during pregnancy. While your body needs extra calories and nutrients when you are pregnant, gaining too much weight during pregnancy can make it hard to lose the weight after your baby's birth. However, pregnancy is not the time to diet. The appropriate weight-gain goal for your pregnancy will depend on your starting weight, but the United States Department of Agriculture notes that, for healthy-weight women, a total weight gain of 25 to 35 lbs. is generally recommended.
Step 1
Increase your caloric intake gradually as your pregnancy progresses, advises the American Dietetic Association. While pregnancy is not a license to eat excessively, you will need to ingest more calories as your baby grows. Weight gain is inevitable, according to the Mayo Clinic, whether you welcome it or not. Slowly increasing the size of your meals and snacks as each trimester goes on will keep your weight gain to manageable limits.
Step 2
Focus on healthy foods such as fresh fruit, whole grains and low-fat dairy products, while avoiding sugary, high-fat snacks, says the American Dietetic Association. By eating more healthy foods and fewer low-nutrient junk foods, you will provide good nutrition for your growing baby and keep your weight in check.
Step 3
Stay active during pregnancy. Exercising regularly while pregnant can not only prevent excessive weight gain, it will also prepare your body for labor and delivery and lower your risk of gestational diabetes, high blood pressure and even postpartum depression, says the Mayo Clinic.
Tips and Warnings
- A registered dietitian can give you additional information and recommendations regarding diet and meal planning for pregnancy.
- Gaining too little weight during pregnancy can lead to premature labor or a low birth-weight baby. Consult your obstetrician if you have concerns about your weight while pregnant, and follow medical advice regarding weight, diet and nutrition during pregnancy.
Things You'll Need
- Athletic shoes and clothing
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