Weight gain and nutrition

Weight gain

Your pre-pregnancy body mass index (BMI) can be used to help set your weight gain goal.

To determine your BMI during pregnancy, take these steps:

1. Calculate your pre-pregnant body mass index (BMI).
2. Find your number on the left column of the chart below.
3. Look at the pound range to the right of your pre-pregnancy BMI.

If you have a special circumstance, such as being a teenager, being underweight, or carrying multiple babies, your health care provider will help you set your weight gain goal.

Your weight will be checked each time you visit your health care provider. You may gain about three to four pounds in the first trimester and then about a pound a week after that.

Where does the weight go?

Although weight gain should be steady, there usually is some variance month to month. It's best to eat well rather than focus on the scale.

Ask your health care provider what kind of weight gain is best for you. Your weight will be checked each time you visit your health care provider.

Eating wisely

Your health care provider may recommend that you take a prenatal vitamin to help assure you are getting the nutrients you need. However, you still need to eat a well-balanced diet that includes fruits and vegetables.

During pregnancy your energy needs increase by 300 calories a day. That is the number of calories in a peanut butter sandwich or an orange and a large glass of milk. It is important to make good food choices to assure you and your baby get the nutrients you need. Eat healthful foods and limit high-fat foods and sweets.

Calcium

You need to get 1,000 and 1,200 milligrams (mg) of calcium each day. This calcium is needed to make your bones healthy. If you are having difficulty getting enough calcium from your diet, your health care provider may suggest taking a supplement in addition to your prenatal vitamin.

There are 300 mg in eight ounces of milk or yogurt, or one ounce of hard cheese. Other dairy products like soft cheeses (cottage cheese or ricotta), ice milk, frozen yogurt, and ice cream are also rich in calcium. Low-fat versions of dairy products contain as much, and sometimes more, calcium as full-fat versions.

Nondairy sources include calcium-enriched foods like juices, cereal (both cooked and ready-to-eat), soymilk and tofu. Other good sources are canned salmon (with bones), sardines, dried peas and beans.

Iron

You need to increase the amount of iron you eat. The iron is needed to make red blood cells both for your blood supply and for your baby's. At about 34 weeks your baby will also start storing iron, increasing the amount you need. Try to get at least 30 mg each day. Most health care providers recommend an iron supplement in addition to eating iron-rich foods. (Check your prenatal vitamin for the amount of iron it contains.)

Red meat, the dark meat of poultry, and shellfish such as oysters and clams are good sources of iron. Plant sources include dark greens, dried fruit, dried peas and beans, nuts, iron-fortified cereals, and enriched flour.

Other important vitamins, minerals and foods

• Vitamin A helps develop your baby's cells, vision and immune system. Vitamin A is found in deep orange and dark green fruits and vegetables, such as mangoes, carrots, sweet potatoes and spinach.

• Vitamin C is important in the development of the immune system and in helping iron absorption. It is found in citrus fruits (oranges, grapefruit), cantaloupe, strawberries, kiwi, mangoes, broccoli, cabbage, tomatoes, peppers and potatoes. Vitamin C promotes iron absorption. Try to eat a food rich in vitamin C at the same time you are eating of iron or taking an iron supplement. Take several smaller doses of an iron supplement rather than a single dose to avoid constipation and other intestinal distress. Your health care provider can recommend how much iron supplement you need and how best to take it.

• Folic acid is important for normal organ and nerve development. Folic acid is found in dark green leafy vegetables, asparagus, broccoli, orange juice, and fortified cereal and bread products. In the early weeks of pregnancy, it may help prevent some defects of the brain and spinal cord and some other birth defects. Talk with your health care provider about taking a supplement.

• Fiber helps prevent constipation and hemorrhoids. Aim for at least 25 grams of fiber each day. The easiest way to reach that goal is to eat a lot of fruits and vegetables, whole grains, and bran. Bran cereals, dry beans and lentils each have about eight grams of fiber per serving. Many fruits, vegetables, and a slice of whole grain bread have about two grams of fiber each.

• Protein builds tissues. You will need to get all of your protein from the food you eat. Animal sources are meat, poultry, fish and eggs. Plant sources include dry beans, lentils, soy and nuts.

• Carbohydrates provide energy. They are found in breads, cereals, rice, pasta, fruits and dairy products.

• Fatty acids (fats) promote nerve and brain development and help the body store vitamins A, D, E and K. They are found in butter, margarine, oil, salad dressings, meats, dairy products, nuts and seeds. Only a small amount is needed each day so limit these foods.

• Fluids Drinking fluids (water, milk and juice) is also important. If you are gaining more weight than you want, limit juice to one serving a day. Limit beverages that contain caffeine because they cause fluids loss. Aim to drink six to eight glasses (at least 64 ounces) of fluids each day.

Choosing healthful foods

MyPyramid for pregnancy and breastfeeding at www.mypyramid.gov/mypyramidmoms can help you make healthful choices. This special MyPyramid offers recommended foods and amounts as well as a meal planner.

Cravings can be a normal part of pregnancy. Just be sure you don't replace healthful foods with junk food. If you crave nonfood items, be sure to talk with your health care provider.

Serving sizes

You will need to pay attention to serving size when estimating how well you are eating. Nutrients are described by the amount contained in a standard measurement. This serving size may be larger or smaller than the amount you usually eat.

Related Links

First trimester: Having a healthy pregnancy

Label reading

Food safety

Allina Pregnancy Care

First published: 10/04/2002
Last updated: 05/01/2008

Reviewed by: Allina Patient Education experts