Weight gain is recommended during pregnancy to help ensure proper fetal development and keep up with a growing baby's and mother's increased nutrient needs. The amount of weight gain recommended during pregnancy depends on a mother's pre-pregnancy weight. Excess weight gain during pregnancy can also be problematic. Following a healthy, well-balanced diet can help ensure proper weight gain during pregnancy.
Recommended Weight Gain
Women with a healthy pre-pregnancy BMI between 18.5 and 24.9 should gain between 25 and 35 Ibs. during pregnancy. According to the American Congress of Obstetricians and Gynecologists, women with pre-pregnancy BMIs less than 18.5 should gain between 28 and 40 Ibs., women with pre-pregnancy BMIs between 25 and 29.9 should gain 15 to 25 Ibs., and women with pre-pregnancy BMIs of 30 or more should gain between 11 and 20 Ibs. during pregnancy. Most weight gain should occur in the second and third trimesters of pregnancy. The American College of Nurse-Midwives provides a pregnancy growth chart based on pre-pregnancy height and weight to help you determine your individualized pregnancy weight gain recommendation.
Foods for Weight Gain
All foods consumed during pregnancy should be nutrient-dense, meaning they provide high amounts of essential nutrients and contain few empty calories such as added sugars and saturated fats. High-calorie nutrient-dense foods include cheese, nuts, seeds, regular yogurt and avocados. Daily calorie consumption should be increased by an average of about 300 per day during pregnancy. However, calorie needs are lower during the first trimester and highest during the third trimester of pregnancy.
Food Guide Diet
To achieve a healthy pregnancy weight gain, use the U.S. Department of Agriculture food guide pyramid, or MyPyramid, as a guide. MyPyramid provides a meal planning resource for pregnant and nursing women called MyPyramid Plan for Moms, which provides customized meal plans based on individual characteristics such as height, pre-pregnancy weight and trimester of pregnancy. The American Congress of Obstetricians and Gynecologists notes that most sedentary women in their first, second and third trimesters require about 1,800, 2,200 and 2,400 calories respectively per day.
Sample Meal Plan
A food guide pyramid sample 2,200-calorie meal plan consists of 7 oz. of grains; 3 cups of vegetables; 2 cups of fruits; 3 cups of milk or milk products; 6 oz. of lean meat, legumes, eggs, nuts or seeds; 29 grams of oils; and 290 extra calories per day.
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