Pregnancy Weight Gain: What's Considered Healthy?

Author: Allie Montgomery

Like most things in life, there is no one-size-fits-all plan that addresses weight gain during pregnancy. How much weight gain is healthy depends on many factors, including your body mass index (BMI) going into the pregnancy and your weight from the pregnancy. Like it or not, weight gain with a pregnancy is a given, but gaining the right amount of weight can support your baby's healthy and make it easier to get rid of the weight after delivery. You can work with your physician to see what plan is right for you. You can also consider these general (and we do mean general) guidelines for weight gain during pregnancy from the American College of Obstetricians and Gynecologists:

Weight Before Pregnancy Recommended Amount of Weigh Gain
Underweight 28 to 40 pounds
Normal weight 25 to 35 pounds
Overweight 15 to 20 pounds
Obese At least 15 pounds

If you are carrying more than one child, you will need to gain more weight than normal. You will often need to gain in excess of 35-45 pounds. Also, weight concerns do not stop after delivery, because extra weight gained after pregnancy can increase the risk of complications in future pregnancies, even if the woman does not gain enough weight to be considered overweight.

What if you are underweight or overweight before the pregnancy?
If you are underweight before your pregnancy, it is very important to gain a reasonable amount of weight especially during the second and third trimesters to promote the health of your unborn child. Without the extra weight, you may run the risk of your baby being born pre-mature or smaller than average. If you are overweight before your pregnancy, although it carries risks such as high blood pressure, stillbirth, labor complications, pregnancy is not the time to try and lose the weight. Even women who are overweight going into a pregnancy should have some weight gain during the pregnancy, while keeping an eye on the scale of course. If you gain more than the recommended amount during the pregnancy and fail to lose the weight within six months after delivery, you may run a higher risk of being obese later on.

Where does the weight go?
Let's say after delivery your baby's weight is 7 or 8 pounds. This accounts for some of the weight gain during the pregnancy. So here is a simple breakdown of where the other weight is distributed:

• Baby: 7 to 8 pounds
• Enlarged breasts: 1 to 3 pounds
• Amniotic Fluid: 2 Pounds
• Placenta: 1 1/2 pounds
• Enlarged Uterus: 2 pounds
• Increased volume of fluid: 2 to 3 pounds
• Fat stores: 6 to 8 pounds
• Increased volume of blood: 3 to 4 pounds

Within the first trimester, most women do not need to gain much weight, which can be very good news if you are struggling with morning sickness. If you start out with a healthy weight before pregnancy, you will only need to gain a few pounds within the first few months of your pregnancy. You will be able to do this with an extra intake of 150 to 200 calories a day, about the amount of 12 ounces of orange juice with calcium or a serving of low-fat yogurt. Your normal appetite would typically provide these calories.

Steady weight gain is very important when you reach the second and third trimesters, especially if you were at a healthy weight or underweight before pregnancy. This means that you will probably be gaining 3 to 4 pounds a month until delivery. This will be possible with an extra 300 calories a day. If you began your pregnancy underweight, your physician may suggest boosting your calorie intake more than normal amount during pregnancy.

Pregnancy menu
It would be easy to add these calories to your diet with un-healthy junk food, but it won't be giving your baby the nutrients he or she needs. It is more important to pay attention and not overeat and make nutritional food choices. You could try:

• Trading eating white bread for some whole-grain variety
• Getting rid of iceberg lettuce and choosing mustard greens, arugula, or spinach instead. You could also use black beans or soy nuts to top your salad and drop the bread with dinner.
• Eating sliced fruit instead of reaching for the cookie.
• Choosing juices that are fortified with calcium and other nutrients.

Working with your physician during pregnancy
Your physician will want to keep a close eye on your weight during pregnancy. During your pregnancy, you will need to eat healthy foods and be sure to keep all of your prenatal appointments. To keep your weight in the optimal range, your physician may offer suggestions for boosting your calorie intake or cutting back as needed.