Pregnancy Weight Gain

• Weight gain is usually slow in the first three months.

• Moms-to-be are likely to gain an average of 25 to 35 lbs (11.5 to 16 kg) throughout their pregnancy.

• This can be broken down into 1 to 2 kg in the first trimester, 6 kg in the second trimester, and between 4.5 to 8 kg in the last trimester.

Why do you gain weight during pregnancy?

Weight gain can come from the increased volume of blood in your body, the new presence of the placenta and amniotic fluid, and other extra fluids that your body now holds.

You may also be eating more during your second trimester, after the common symptoms of early pregnancy morning sickness fade, and your appetite returns. Taking on these additional calories, plus the load of your growing baby, can contribute to the extra weight.

How should you manage your pregnancy weight gain?

You might be “eating for two”, but you should only consume an additional 350 calories a day in your second trimester, and an extra 450 calories a day in the third trimester.

Eat:

• Small meals, frequently. Portion control means you don’t overeat, especially if you’re giving in to cravings for junk food.

• Foods from the different food groups: vegetables, fruit, meats, dairy and grains. These provide a range of essential nutrients that can contribute to your baby’s development.

• Healthy snacks, such as dried fruit and nuts

• Drink more water to keep hydrated and satiate your hunger.

Do:

• Eat breakfast daily to limit cravings for unhealthy food later in the day.

• Moderate low-impact exercises, such as swimming or prenatal yoga, about 3 or more times a week. This helps to control excessive weight gain and strengthen your body.

Practicing healthy eating habits for the future

It’s normal to gain weight during your pregnancy, but gaining more than the recommended amount of weight can put pregnant women at a higher risk of early labor or developing gestational diabetes and other pregnancy complications.

Planning your meals in advance makes it easier to eat healthy for you and your baby’s benefit. You might also want to learn how to manage other common signs and symptoms of pregnancy that can affect the way you eat.