What is the average weight gain in pregnancy?

Pre-pregnancy weightRecommended weight gain (second and third trimesters)
Underweight (BMI below 18.5)1 to 1.3 pounds per week
Normal weight (BMI 18.5 to 24.9)0.8 to 1 pound per week
Overweight (BMI 25 to 29.9)0.5 to 0.7 pounds per week
Obese (BMI 30 or more)0.4 to 0.6 pounds per week

How to gain weight during pregnancy?

1.       Choose nutrient-dense foods: Focus on high-quality calories filled with healthy fats, protein, and fibre. Nutrient-rich options including avocados, nuts, fatty fish (like salmon), whole grain bread, cereal, eggs, and cheese
2.       Add a caloric punch to your dishes: Try dosing your dishes with an extra tablespoon of calorie-dense fat source such as olive oil, butter, cream cheese, sour cream, or cheese. Always talk to your doctor for further advice.
3.       Eat strategically: Make sure you drink plenty of water during pregnancy to stay hydrated. Fruits and vegetables are a staple of a healthy pregnancy diet. You also need to make sure to include foods that have a mix of protein, fiber and healthy fats in every meal to help keep your blood sugar even. Skip sugary drinks with empty nutritional value and processed and highly refined foods.
4.       Eat more often: Avoid skipping meals, even if you are having nausea/ morning sickness. Instead of eating three large meals per day, try eating smaller and frequent meals which will also help to combat morning sickness.
5.       Compensate for exercise: Exercise during pregnancy is excellent for your health and your developing baby’s health in most cases, especially when it was being done in moderation and under your doctor’s guidance. Always have to make sure you’re eating enough to hit your fitness and caloric goals.

Do you need to gain weight in pregnancy?

Pregnancy weight gain is healthy and necessary to ensure that you are having a healthy pregnancy and support the development and growth of the developing baby.
Therefore, health care providers do not recommend pregnant women on diet or lose weight, even if they are overweight.

How to slow down weight gain during pregnancy?

Avoid eating for two! Eating a well-balanced and pregnancy-friendly diet is important to help you maintain healthy pregnancy weight gain.
Focus on nutritious and satisfying foods that are rich in healthy fats or protein, such as nuts, legumes, fatty fish, lean meat, and dairy products. You should also choose plenty of filling sources of fibre such as fresh veggies, fruits, and whole grains. Try to limit your intake of highly processed food, sugary or fried foods fried as they provide less nutrients for you and your developing baby.
Follow the below guidelines to estimate your calorie needs during pregnancy based on every trimester:

  • First trimester: No need extra calories unless you are underweight.
  • Second trimester: Add extra 300 to 350 calories per day to your pre-pregnancy diet.
  • Third trimester: Add extra 500 calories more per day than you were eating before you conceived.

If you’re carrying multiples, you can add about 300 calories per baby to these counts. Always talk to your health care providers for personalized recommendations for your weight gain and daily caloric intake.