What's A Normal Amount of Pregnancy Weight Gain?
The amount of weight needed to gain during pregnancy is dependent on the mother's initial weight before she gets pregnant. Ask your health care provider how much weight you should gain, but these are just ranges to give you a rough estimate.
Average weight: Gain 25-35 pounds
Underweight: Gain 28-40 pounds
Overweight: Gain 15-25 pounds
Eating for Two
A pregnant woman's favorite line while eating dessert is "I'm eating for two." Well, not exactly. Believe it or not you only need about 150-300 extra HEALTHY calories more per day while pregnant. That works out to a cup of yogurt and 1-2 extra pieces of fruit. Here are a few tips to help you gain the right amount of weight.
- K.I.S.S Keep it Simple Snacking: Have on the go healthy snacks ready like nuts, raisins, cheese, crackers, dried fruit, or yogurt
-Snacks with high protein keep you fuller longer. (Did you know that one tablespoon of peanut butter is about 100 calories and 7 grams of protein?)
- Eat 5 to 6 small meals daily
- Add nonfat powdered milk, cream cheese, or sour cream to mashed potatoes or scrambled eggs. This adds calcium but also good fats to your diet
- Limit sweet and sugary drinks and choose water or skim milk
- Stay away from fast foods. Fried foods are wasted calories, have a high fat content, can increase the risk of gallbladder attacks, and increase morning sickness
- Cook food the healthy way by grilling, baking, broiling, or boiling
- Try not to add salt to your food. It will make you hold water and have even more puffy ankles. Try natural seasonings like a squeeze of lemon, balsamic vinaigrette, or honey mustard (also great for muscle cramps due to a lack of potassium while pregnant).
-Moderate Exercise: Keep doing what you did before your pregnant, or start walking or swimming
Want more great ideas to help you be your healthiest and happiest pregnant you? Visit Pregnancy Pukeology Podcast or just listen here as Dr. PukeNoMo gives the medical data and pregnant humor as though she were your best friend.
Pregnancy Weight Gain Calculator
Stay on track with your weight gain by getting a cool pregnancy weight gain calculator app. The first 3 months you're pregnant you should gain no more than 5 pounds and then 1 pound a week during the rest of your pregnancy. Are you curious of where the weight goes? This is where the extra weight goes during pregnancy
- Baby: 8 pounds
- placenta: 2-3 pounds
- Amniotic Fluid: 2-3 pounds
- Boobs/Breast Tissue: 2-3 pounds
- Blood Supply: 4 pounds
- Stored fat for delivery and breastfeeding: 5-9 pounds
- Uterus: 2-5 pounds
Total: 25-35 pounds total
If you're expecting twins you should gain on average of 35-45 pounds during your pregnancy. This is about 1.5 pounds per week after gaining those 5 pounds the first 3 months. Remember when carrying twin, you need about 3,000 to 3,500 calories per day.