Weight gain is necessary and healthy during pregnancy. But, too much weight gain can lead to health problems for you and your baby. According to the CDC, almost half of all pregnant women gain too much weight during pregnancy.
How much weight should I gain?
Recommended weight gain is different if you are having a single baby, or twins, or triplets. It also depends on your prepregnancy weight and medical conditions. Every body and every pregnancy is different. So, please speak with your health care provider about what kind of weight gain is recommended for your unique body.
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How can I aim for healthy weight gain during pregnancy?
Exercising moderately (ask your doctor how to do this safely)
Eating the number of calories recommended for you (and not more)
Limiting added sugars and saturated fats
Cooking more meals at home
How many calories do I need?
How much you need to eat each day depends on your age, weight, height, activity level, and trimester. You can create a MyPlate Plan specifically for your needs at ChooseMyPlate.org. (Link will open in a new tab.) This will help you know how many calories are recommended for you. Your calories should come from a healthy variety of foods from all 5 food groups. By eating the recommended number of calories (and not more) you can aim for healthy weight gain during pregnancy. But, please talk to your health care provider before making changes to your diet. They will be able to advise you best.
How to create a MyPlate Plan:
Create a MyPlate Plan specifically for your needs at ChooseMyPlate.org!
Enter your age, trimester, and other information for customized recommendations.
What foods should I choose?
Follow a healthy eating pattern that includes plenty of whole fruits and vegetables. Limit added sugars and saturated fats often found in these foods:
Soft drinks (high in sugar)
Sugary drinks (high in sugar)
Sweet desserts (high in sugar, fat, and calories)
Fried foods (high in fat and calories)
Excess cheese (high in fat and calories)
Whole milk (high in fat and calories)
Fatty meats (high in fat and calories)
Butter (high in fat and calories)
Cream (high in fat and calories)
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Check food labels for saturated fats and added sugars and go for healthier choices!
Take a look at this sample Nutrition Facts label to see where Saturated Fat and Added Sugars can be found.
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What can I do about cravings?
Are pregnancy cravings getting in the way of your healthy meal pattern? Try to balance your cravings with other healthy foods from the other food groups. If your pregnancy cravings are high in saturated fats or sugars, seek out healthier versions like these:
Sparkling water with lemon instead of sugary drinks
Fruit salad instead of sugary desserts
Cook with olive oil instead of butter
Grilled chicken breast (without skin) instead of fried chicken