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- Childbirth education: Get ready for labor and delivery
- Pregnancy nutrition: Foods to avoid during pregnancy
- Pregnancy weight gain: What's healthy?
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- Second trimester pregnancy: What to expect
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Pregnancy weight gain: What's healthy?
Where does pregnancy weight gain go?
Let's say your baby weighs in at 7 or 8 pounds (about 3 to 3.6 kilograms). That accounts for some of your pregnancy weight gain. But what about the rest? Here's a sample breakdown:
- Baby: 7 to 8 pounds (about 3 to 3.6 kilograms)
- Larger breasts: 1 to 3 pounds (about .5 to 1.4 kilograms)
- Larger uterus: 2 pounds (about 1 kilogram)
- Placenta: 1 1/2 pounds (about .7 kilogram)
- Amniotic fluid: 2 pounds (about 1 kilogram)
- Increased blood volume: 3 to 4 pounds (about 1.4 to 1.8 kilograms)
- Increased fluid volume: 3 to 4 pounds (about 1.4 to 1.8 kilograms)
- Fat stores: 6 to 8 pounds (about 2.7 to 3.6 kilograms)
Putting on the pounds
In the first trimester, most women don't need to gain much weight — which is good news if you're struggling with morning sickness.
If you start out at a healthy weight, you need to gain only a few pounds (less than 2 kilograms) in the first few months of pregnancy — though due to changes in your body it can feel as if you've gained more. You can do this with an extra 150 to 200 calories a day, about the amount in an 8-ounce low-fat yogurt.
Steady weight gain is more important in the second and third trimesters — especially if you start out at a healthy weight or you're underweight. This often means gaining 3 to 4 pounds (about 1.4 to 1.8 kilograms) a month until delivery. An extra 300 calories a day — half of a peanut butter and jelly sandwich and a glass of skim milk — might be enough to help you meet this goal. If you began your pregnancy underweight, your health care provider may suggest boosting your caloric intake more.
The menu
It would be easy to add calories to your diet with junk food, but this won't give your baby the nutrients he or she needs. It's more important to avoid overeating and make nutrient-rich choices. Consider these suggestions:
- Trade white bread and pasta for the whole-grain variety.
- Choose a salad with low-fat dressing or black beans instead of a burger and fries.
- Eat sliced fruit instead of a cookie.
- Choose juices fortified with calcium and other nutrients.
Working with your health care provider
Your health care provider will keep a close eye on your weight. Do your part by eating healthy foods and keeping your prenatal appointments. To keep your pregnancy weight gain on target, your health care provider may offer suggestions for boosting caloric intake or scaling back as needed.
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