Guidance for Healthy Weight Gain in Pregnancy

It is ok for pregnant women to gain some weight during pregnancy due to the fetus's growth and increased fluids. However, too much gain weight during pregnancy can lead to adverse outcomes for the mother and baby. The amount of weight gain that a woman can expect during pregnancy varies depending on her body mass index (BMI). As you may have questions, we prepared advice in this guidance for healthy weigh gain in pregnancy. So if you are interested in this subject, follow us.

Healthy eating and having a good diet plan for pregnancy are vital for optimal fetal growth and development during pregnancy. Physical activity and proper nutrition will contribute to a healthy pregnancy weight. Recommendations for healthy eating during pregnancy are available in detail here.

Many women who enter pregnancy are overweight or obese, which is associated with a range of complications for mother and fetus. Some of these complications are an abnormal metabolic profile in childhood, high blood pressure, and increased BMI. Losing weight during pregnancy is not recommended because the risk of having a low birth weight baby is high; also, there are possibilities for the fetus's mental problems. So, the amount of weight gain during pregnancy should be modified and controlled by a dietitian.

Pregnant women should monitor their weight gain at regular periods during pregnancy and discuss it with their dietitian as part of the pregnancy care plan.
A higher BMI before getting pregnant is associated with an increased risk of gestational weight gain in pregnancy. Still, pregnant women who do not have access to health information are at a higher risk of excessive gain weight during pregnancy, even with a normal BMI. So we recommend that pregnant women get individual education from a dietitian or nutritionist about gain weight during pregnancy.

• In the first trimester or first 12 weeks of pregnancy, you don't need to eat any more food than usual when not pregnant, but you must eat nutritious and healthy food.
• If you are at a healthy weight and have a normal BMI, the total amount of extra food you need each day after the 12th should be about 350 calories in the 2nd trimester and 500 calories in the 3rd trimester.
• Drink about 2-3 liters of fluids in a day, and drink water instead of sweetened drinks, sodas, or juices.
• Drink skimmed milk and low-fat dairies instead of whole milk and dairies.
• Eat wholegrain bread instead of white bread or refined bread.
• Eat a healthy breakfast every day, such as wheat bread or porridge with low-fat milk or two slices of wholegrain toast and boiled egg, etc.
• Eat at least four servings of fresh or frozen vegetables and two servings of fresh fruits in your daily diet plan.
• Prepare and eat meals at home. Have takeaways no more than once a week.
• Choose healthy snacks such as unsweetened low-fat yogurt, fruit, cheese, a small bowl of cereal, homemade popcorn, etc.
• Do exercise at least 30 minutes of moderate-intensity activity five or more days a week; for example, brisk walking or swimming (or as advised by your doctor, midwife, or physiotherapist). (1)

• Baby: 8 pounds
• Placenta: 2-3 pounds
• Amniotic fluid: 2-3 pounds
• Breast tissue: 2-3 pounds
• Blood supply: 4 pounds
• Stored fat for delivery and breastfeeding: 5-9 pounds
• Larger uterus: 2-5 pounds
• Total: 25 - 35 pounds (2)

Have a good weight gain during pregnancy with Oxfordiet's online diet plan. We are beside you until birth.