Work up to or maintain at least 150 minutes (2 ⅟ 2 hours) of moderate intensity aerobic activity (such as brisk walking) per week.Limit added sugars and solid fats found in foods like soft drinks, desserts, fried foods, whole milk, and fatty meats.Talk with your health care provider or visit Checklist of Foods to Avoid During Pregnancy for more information about food safety in pregnancy. Most foods are safe to eat during pregnancy, but you will need to use caution with or avoid certain foods. Use the MyPlate plan to see the daily food group targets that are right for you at your stage of pregnancy. Eat a balanced diet high in whole grains, vegetables, fruits, low fat dairy, and lean protein.Track your pregnancy weight gain at the beginning and regularly throughout pregnancy and compare your progress to recommended ranges of healthy weight gain.Work with your health care provider on your weight gain goals at the beginning of and regularly throughout your pregnancy.Typically, women need about 340 additional calories per day during the second trimester (second three months) and about 450 additional calories per day during the third trimester (last three months). In general, the first trimester (or first three months) does not require any extra calories. Losing weight is not recommended when you are pregnant. These include an excessive birth weight, or being born with low blood sugar or breathing problems. You are also at a greater risk of high blood pressure during pregnancy. If you are overweight or have obesity, you have a greater risk of developing gestational diabetes. They will tell you how much weight you should gain for a healthy pregnancy. Your midwife or GP will check your weight. make sure you are getting the nutrition you and your baby need during pregnancy.In this case, you may need to gain more weight to: You may also be at risk of some nutrient deficiencies. It also increases the chances of your baby having a low weight at birth. This is to allow for the slight increase in energy and nutrients you need.īeing underweight increases the chances of a premature birth for your baby. In the second and third trimester you can include an extra 2 to 3 servings a day of nourishing foods from the food pyramid. Instead, focus on healthy eating and staying active. A healthy weight gain depends on how much you weighed before you became pregnant.ĭo not try to lose weight by going on a diet. Most weight gain happens in the second and third trimester. Most women will need around 250 extra calories in the second trimester, and up to 500 extra calories in the third trimester. Most women do not need extra calories during the first trimester of pregnancy. It helps to prepare your body for breastfeeding.Reduced risk of complications during pregnancy and birth.You will be a healthier weight after your baby is born.You will feel healthier and have more energy. Less risk of medical problems such as diabetes in later life.īenefits of a healthy weight gain for you.More likely to be born at a healthy weight. Benefits for your baby of a healthy weight gain You and your baby will both benefit if you maintain a healthy weight. If you are overweight, you may need to gain less. If you are pregnant with more than one baby, such as a twin pregnancy, then you may also need to gain more weight. If you are underweight, you may need to gain more weight. If you are a healthy weight before you become pregnant, expect to gain 0.5kg per week in the second and third trimesters. But you should avoid gaining too much weight during pregnancy. This is due to the growth of the baby and placenta (afterbirth).Ī healthy weight gain helps your womb, placenta and baby to grow. It is normal to gain weight during your pregnancy.
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