Weight gain is normal during pregnancy. The additional weight provides nourishment for the growing fetus and acts as nutrient storage for breast milk after delivery. Weight gain needs depend on your pre-pregnancy weight. Generally, you should gain only 1 to 4 lbs. during the first trimester and 2 to 4 lbs. each month during the second and third trimesters, according to the U.S. Department of Agriculture. Making healthy food choices can help promote a healthy weight gain and improve the nutritional status of both you and your baby.
Whole-Grains
Whole grains make an important contribution to pregnancy weight gain by providing folate and calories for energy. Whole-grain needs vary from six to eight servings a day depending on your stage of pregnancy. Healthy whole-grain choices and serving sizes for pregnant women to gain weight include one slice of whole wheat bread, 1/2 cup of brown rice or whole wheat pasta, 3 cups of air-popped popcorn, 1/2 cup of hot cooked cereal, 1 cup of unsweetened whole-grain cereal or five whole-grain crackers.
Fruits and Vegetables
Fruits and vegetables may be low in calories, but they provide you with important vitamins and minerals, including folate and iron. In addition, eating adequate amounts of fruits and vegetables can prevent excessive weight gain. Gaining too much weight during pregnancy can lead to gestational diabetes and complicate delivery. The American Congress of Obstetricians and Gynecologists, or ACOG, recommends 4 to 5 cups of fruits and vegetables each day. Choices and serving sizes include a large orange, a small apple, eight strawberries, 1/2 cup of dried fruit, 1 cup of cooked or raw vegetables or 2 cups of leafy greens.
Milk
In addition to providing additional calories and protein to help you gain weight during pregnancy, milk is also a good source of calcium. Both you and the growing fetus need adequate intakes of calcium to support and maintain bone health and growth. For healthy weight gain, choose low-fat and nonfat milk and aim for 3 cups a day. You can substitute low-fat and nonfat yogurt for milk.
Meat and Beans
During pregnancy, your blood supply increases to help the fetus make his own blood supply. The increase in blood volume nearly doubles your iron needs. Meat and beans act as a significant source of iron in the diet. Pregnant women need 5 to 6 1/2 oz. of meat and beans a day, according to ACOG. Healthy meat and bean choices and serving sizes for pregnant women to gain weight include 1/2 cup of cooked beans or 1 oz. of any meat, fish or poultry.
Additional Calories
During pregnancy you get to eat an additional 290 to 410 calories a day, according to ACOG. For healthy weight gain, choose to eat more foods from one of the food groups, such as an additional cup of milk or some more meat and beans. You can also use these additional calories for sweet treats, such as ice cream, pudding or cookies. When choosing a sweet treat, keep portion sizes small to prevent excessive calorie intake.
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