Healthy Weight Gain During Pregnancy

Gaining some weight during pregnancy is normal and healthy. The amount of weight you should gain depends on your health and weight before pregnancy. Talk with your health care provider to find out the right amount of weight gain for you.

• If you're underweight or have a BMI less than 18.5, you should gain 28–40 lb (13–18 kg).
• If you're at a normal weight with a BMI of 18.5–24.9, you should gain 25–35 lb (11–16 kg).
• If you're overweight with a BMI of 25–29.9, you should gain 15–25 lb (7–11 kg).
• If you're obese with a BMI of 30 or higher, you should gain 11–20 lb (5–9 kg).

Your provider may suggest that you try to gain weight slower or gain more weight based on what's best for your baby and your health.

What are the risks of unhealthy weight gain for me?

• A type of diabetes that can happen during pregnancy. This is called gestational diabetes.
• Hypertensive disorders of pregnancy. These are problems that cause high blood pressure.
• Having a difficult delivery or a C-section.

What are the risks of unhealthy weight gain for my baby?

• Loss of the pregnancy.
• An early (preterm) birth.
• Your baby not growing normally.
• Your baby having a low weight at birth.

• Your baby growing larger than normal during pregnancy.
• Your baby having an increased risk of obesity.

What actions can I take to gain a healthy amount of weight during pregnancy?

Nutrition

• Eat healthy foods. Every day, try to eat:
  • Fruits and vegetables of various colors and kinds.
  • Whole grains, like whole-wheat breads and oatmeal.
  • Low-fat dairy foods such as yogurt, milk, and cheese. Or try non-dairy alternatives from soy or almond.
  • Protein-rich foods, like lean meat, chicken, eggs, and beans.
• Avoid foods that are fried or have a lot of fat, salt, or sugar.
• Drink more fluids as told.
• Choose healthy snacks and drinks:
  • Drink water. Avoid soda, sports drinks, and juices that have added sugar.
  • Avoid drinks with caffeine, such as coffee and energy drinks.
  • Eat snacks that are high in protein, such as nuts, protein bars, and low-fat yogurt.
  • Carry snacks with you that don't need refrigeration, such as trail mix, an apple, or a bar.
• If you need help improving your diet, work with your provider or an expert in healthy eating called a dietitian.

Activity

• Exercise regularly, as told by your provider.
  • If you were active before you became pregnant, you may be able to continue your regular fitness activities.
  • If you were not active before pregnancy, you may slowly build up to exercising for 30 or more minutes on most days of the week. This may include walking, swimming, or yoga.
• Ask your provider what activities are safe for you.

Follow these instructions at home:

• Take medicines only as told.
• Take all prenatal supplements as told.
• Keep track of your weight gain during pregnancy.
• Keep all prenatal health care visits. These visits are a good time to discuss your weight gain. Your provider will check on your health and the health of your baby.

Where to find support

• Your health care provider.
• A dietitian.

Where to find more information

1. Go to americanpregnancy.org.
2. Click "Search" and type "weight gain."
3. Find the link you need.

Contact a health care provider if:

• You're not able to eat or drink for longer than 24 hours.
• You can't afford food or have trouble getting regular meals.