Being a healthy weight is important for both you and your baby. Right now, weight gain is not just extra fat. It's also the weight of your baby and the increased blood and fluid needed to support the baby. During the first 3 months, you may not feel much like eating. That's okay. When you do feel hungry, choose foods that are high in nutrients. This will help you gain a healthy amount.
How much you should gain depends on your weight before you were pregnant:
If your weight was normal, you may want to gain 25 to 35 pounds.
If you were underweight, your health care provider may suggest gaining 28 to 40 pounds.
If you were overweight, keeping weight gain to between 15 and 20 pounds might be best.
If you were very overweight, talk with your health care provider about a weight range that might be best for you.
A slow, steady rate of gain is often best. After the first trimester, you may gain about a pound a week. But keep in mind that every woman gains weight differently. Don't worry too much about pounds. Instead, aim for feeling healthy.
Gaining too much weight might cause you to feel more tired. You could also have a more difficult pregnancy or birth. If you and your health care provider decide that you're gaining too much too fast:
Limit fats and sugars.
Drink plenty of water between meals.
Eat small meals throughout the day.
Eat fruit, vegetables, and whole-grain foods. They have a lot of fiber, which helps you feel full.
Get at least 20 minutes of light exercise, such as walking, each day.
Now is not the time to diet. You might not get enough of the nutrients you and your baby need. Instead, learn how to be a healthy eater. Start by doing it for your baby. Pretty soon, you may do it for yourself.
If you don't gain enough, your baby might be born too early, be too small, or have health problems. But don't worry too soon. Women tend to gain most of their weight in the second and third trimesters. In the meantime:
Eat many types of foods. Make sure you get enough calcium, protein, and carbohydrates.
Don't skip meals.
Eat healthy snacks.
See a registered dietitian for help.
Talk to your health care provider if you have had an eating disorder or problems with food.