How Much Weight Should Prenatal Moms Gain?
It used to be that doctors told pregnant moms to “eat for two.” But now, instead of loading up on your favorite ice cream flavors or eating all the leftover holiday pies, the recommendation is to eat about 300 “healthy” additional calories a day. Eating a balanced diet in small, frequent meals with fresh fruit, vegetables, whole grains, lean protein and wheat germ can help you gain the appropriate amount of weight during pregnancy and make sure your baby gets the vitamins and minerals it needs.
While we note general recommendations below from WebMD, check with your doctor for advice on how much weight you should gain. Typically the initial weight gain during the first three months should be two to four pounds and then about a pound a week for the rest of the pregnancy.
Typical recommended weight gain:
- Women of average weight (before getting pregnant) should gain 25 to 35 pounds.
- Underweight women should gain 28 to 40 pounds.
- Overweight women may need to gain only 15 to 25 pounds.
- Women who are expecting twins should gain 35 to 45 pounds.
How to gain the right way during pregnancy:
- Eat small, frequent meals and don’t let yourself get too hungry.
- Keep nutritious snacks around, such as yogurt, fruit, nuts, dried fruit, nut butters, whole grain bread, hummus, cheese and crackers. Also try making your own snacks, such as these Dried Cherry, Walnut, Wheat Germ and Peanut Butter Bars.
- Prepare extra food at mealtime so you have food on hand the next day to heat up when you’re hungry.
If you notice you’re gaining too much weight during the holidays:
- Get more exercise—as long as your doctor approves and you’re not trying something new. Simply taking more walks is a great way to increase your exercise.
- Decrease your portions at meals and snack time.
- Watch the sweets and treats, and snack on fruit and vegetables instead. They’ll add more fiber to your diet and help increase satiety
- Add wheat germ to your food for extra fiber, flavor, vitamins and minerals—and not a lot of extra calories.
What are your go-to nutritious snacks during pregnancy?