Your Pregnancy > Weight and Diet During Pregnancy

Weight and Diet During Pregnancy

How much weight should I gain?

The best amount to gain depends on how much you weighed right before you became pregnant. You will be told if this weight is considered overweight, normal or underweight.

If you were overweight, the best amount to gain is between 17 to 27 pounds.
If you were normal, the best amount to gain is between 17 and 27 pounds.
If you were underweight, the best amount to gain is between 25 and 35 pounds.

Problems for you and your baby are more likely if you gain less than or more than the recommended amount. Don't try to lose weight while you are pregnant. Also, if you gain too much weight, it may put more strain on your back and legs, possibly causing more discomfort. This extra weight may stay with you after you deliver your baby since you can expect to lose only between 10 and 20 pounds with the delivery. Dieting may then be necessary to lose this additional weight.

What is a good diet to follow during pregnancy?

Eat regularly and do not skip meals. Your body absorbs nutrients better from food than from supplements (example: prenatal vitamins). Your daily diet should include:

6-11 servings from the bread, cereal, rice and pasta group. One serving is like 1 slice of bread, ½ cup of cereal, ½ cup of rice, and ½ cup of cooked pasta.

3-5 servings from the vegetable group. One service is ½ cup cooked/raw vegetables or 1 cup raw leafy vegetables. Aim for variety of color. It means you are getting more nutrients.

2-4 servings from the fruit group. One serving is 1 small banana, 1 small apple/orange/pear, ½ chopped/cooked/canned fruit, ¼ cup dried fruit (raisins/prunes), ¾ cup (6 oz ) 100% pure fruit juice. Again, variety of color means you are getting more nutrients.

2-3 servings from the milk, yogurt, and cheese group. One serving is 1 cup milk, 1 cup yogurt, 1 ½ oz. natural cheese, 2 oz. processed cheese. Choose nonfat over full fat.

2-3 servings from the meat, chicken, and fish group. One egg, ½ cup cooked dried beans, or 2 Tbsp peanut butter, all count as 1 oz. of cooked meat/chicken/fish. A 2-3 oz portion size is a little smaller than a deck of cards.

Fats, oils, and sweets should be used sparingly. It is important to get some fat in your diet. Choose monounsaturated fats like olive oil, canola oil, or peanut oil. Avocados have monounsaturated fat too.