I'm
Gaining Too Little Weight During My Pregnancy. What Can
I Do?
Courtesy of the Utah WIC Program
How
Much Total Weight Should I Gain?
The
right amount of weight to gain during pregnancy depends
on how much you weighed before getting pregnant. Talk with
your health care provider to find out what amount is right
for you. General guidelines for weight gain are:
| Pre-Pregnancy
Weight |
BMI
(kg/m2) |
Recommended
Weight Gain |
| Underweight |
<18.5 |
28
- 40 pounds |
| Normal
weight |
18.5-24.9 |
25
- 35 pounds |
| Overweight |
25.0-29.9 |
15
- 25 pounds |
| Obese |
30.0+ |
11 - 20
pounds |
Women pregnant with multiples: Normal weight women should gain 37-54 pounds, overweight, 31-50 pounds and obese, 25-42 pounds during pregnancy.
1st
trimester: 1.1-4.4 pounds
2nd trimester: 0.4-1.3 pounds a week
3rd trimester: 0.4-1.3 pounds a week
Where
Does All That Weight Go?
| Baby |
7
-8 pounds |
| Larger
breasts |
1
- 3 pounds |
| Larger
uterus |
2
pounds |
| Placenta |
1
- 2 pounds |
| Amniotic
Fluid |
2
pounds |
| Increased
blood volume |
3
- 4 pounds |
| Increased
fluid volume |
3 - 4 pounds |
| Fat
stores |
6
- 8 pounds |
Risks
of Gaining Too Little Weight
Women who don't gain enough weight during pregnancy
are more likely to have:
-
Babies
born early
- Babies
born small
- Babies
with delayed development
- Babies
with heart or lung problems
How
Can I Control My Nausea?
Nausea
can affect weight gain by making you feel less hungry. There
are some things you can do to help control your nausea. Here
are some tips:
- Avoid
smells that worsen your nausea
- Eat
small, frequent meals (5- 6 per day)
- Choose
bland foods and foods high in carbohydrates and low in fat
- Keep
some crackers or dry cereal by your bed to eat before you
get up
- Get
plenty of rest
- Exercise
often
- Drink
lots of fluids
- If
prenatal vitamins make your nausea worse
- take
them with meals
- switch
brands
- take
them at night
- cut
them in half
- Always
check with your health care provider before taking any medications
or supplements to help with nausea
What
Can I Do to Increase Weight Gain?
If
you've gained less weight than recommended, you'll want to
make some changes to your diet. Gaining too little weight
has risks for your pregnancy and your baby. Along with a healthy
diet, taking a prenatal vitamin will help you get the right
amount of nutrients.
Tips
to Increase Calories:
- Eat
small, frequent meals
- Drink
high-calorie nutrient-dense liquids (mild, 100% juices,
protein shakes) when you're not hungry for a meal
- Eat
more when you feel hungry
- Add
healthy fats to your food (canola or olive oil, tub margarine,
nuts)
- Top
meats with sauces or gravies
- Focus
on high calorie, nutrient-dense foods
- Mix
powdered mild into foods
- Use
cheese liberally
- Spread
peanut butter on toast, apple and banana slices, celery
- Drink
whole milk
- Top
cereal with dried fruit and nuts
Benefits
of Exercise During Pregnancy:
Weight
loss is not your goal, but exercise will benefit you in other
ways:
- Controls
nausea
- Helps
with constipation, backaches
- Improves
sleep
- Gives
you more energy
- Improves
your mood
Consult
your health care provider before beginning an exercise program.
Activities that affect balance or may cause injury to the
abdomen are not safe during pregnancy.
References:
Pregnancy Weight Gain: What's Healthy?
Healthy
Eating During Pregnancy
Keeping Fit
Click
here for pregnancy weight gain charts
Click
here for a printer friendly version of this brochure
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