For many women, finding out they are pregnant often translates into open season for eating. No more counting calories. After all, you’re eating for two! 

Unfortunately, this attitude can often lead to extra weight gain. And extra weight gain is not good for mom or baby. 

Maintaining a healthy weight is always important for good health but it is especially important when you are pregnant or planning to become pregnant. Women who are overweight or obese before a first pregnancy tend to retain or gain more weight after the pregnancy than women of average weight. Attaining a healthy weight before pregnancy, and gaining the recommended amount of weight during pregnancy, can increase your chances of having a healthy baby and being a healthy mom. 

The number of extra calories needed during your pregnancy may not be as much as you think. During the first trimester, it is not necessary to increase your calorie intake at all.

In the second trimester, an additional 340 calories per day are needed. This is equivalent to a small bagel and a tablespoon of peanut butter, a medium apple and two tablespoons of peanut butter or a candy bar and small apple. During the third trimester, an additional 450 calories per day is recommended.

The amount of recommended weight gain during pregnancy may also be lower than you think. Recommended weight gain is determined by a women’s pre-pregnancy body mass index (BMI).

According the American Dietetic Association, recommended weight gain for pregnancy at each BMI level is as follows:

• Underweight (BMI less than 18.5) = 28 to 40 pounds
• Healthy weight (BMI 18.5 to 24.9) = 25 to 35 pounds
• Overweight (BMI 25 to 29.9) = 15 to 25 pounds
• Obese (BMI 30 or more) = 11 to 20 pounds

For twin gestation, more weight gain is recommended:

• Healthy weight (BMI 18.5 to 24.9) = 37 to 54 pounds
• Overweight (BMI 25 to 29.9) = 31 to 50 pounds
• Obese (BMI 30 or more) = 25 to 42 pounds

Check your BMI here to know where your weight currently stands. 

Weight gain during the first trimester is usually only a couple of pounds. Although weight loss is never recommended during pregnancy, it is common for women who suffer from nausea and vomiting to lose a couple of pounds or to not gain any weight during the first trimester. 

During the second and third trimesters, women who are at a healthy weight prior to pregnancy can safely gain about one pound per week. Overweight women should gain ½ to 1 pound per week and underweight women should gain a pound or more per week. 

Gaining more than the recommended amounts is just like gaining weight when you aren’t pregnant and will make it harder to return to your pre-pregnancy weight after giving birth. 

Excess weight gain during pregnancy is not healthy for you or your baby. Extra pounds can lead to several complications during pregnancy and birth. Some of these include high blood pressure, pre-eclampsia, preterm birth and gestational diabetes. Excessive weight gain can also cause you to have a larger than normal baby, which could lead to increased risk for cesarean delivery or a birth injury such as shoulder dystocia. Babies born from obese women are at an increased risk of developing obesity later in life. 

Not gaining enough weight or being underweight during pregnancy can cause concern as it increases your risk of having a low birth weight baby. Low birth weight is when a baby is born weighing less than 5 pounds, 8 ounces. A baby with low birth weight may have trouble eating, gaining weight and fighting off infections. 

If you think about it, the average size of a newborn baby is around 7 1/2 pounds. So why, you may wonder, do you need to gain so much weight?

Here’s a pound-by-pound breakdown of how that weight is distributed across your body during pregnancy, according to the American College of Obstetricians and Gynecologists (ACOG):

• Placenta – 1.5 pounds
• Maternal stores of fat, protein and other nutrients – 7 pounds
• Your average full-term baby – 7.5 pounds 
• Breast tissue – 2 pounds 
• Increased fluid volume – 4 pounds
• Increased blood volume – 4 pounds
• Uterus – 2 pounds
• Amniotic fluid – 2 pounds
• Total = 30 pounds

While eating a healthy diet is always important, it is even more critical when you are pregnant and growing a developing baby. 

Staying physically active during pregnancy can help keep your weight gain in check and help you feel your best. Eating a balanced diet including foods from all five food groups, limiting sweets, sugary beverages and fast food can help you achieve a healthy weight gain and assure that your baby is getting the correct nutrients.