Weight gain during pregnancy: What's healthy?

Like it or not, weight gain is inevitable during pregnancy. Your baby's growth and development depend on it.

But common sense still rules. Gaining the right amount of weight can support your baby's health — and make it easier to shed the extra pounds after delivery.

The guidelines

During pregnancy, there's no one-size-fits-all approach to weight gain. How much weight you need to gain depends on various factors, including your pre-pregnancy weight and body mass index (BMI). Your health and your baby's health also play a role.

Work with your health care provider to determine what's right for you. Here are the general guidelines:

If you're carrying twins or triplets, you'll need to gain more weight — often 35 to 45 pounds.

When you're overweight

Although excess weight carries risks — such as gestational diabetes and high blood pressure — pregnancy isn't the time to lose weight. Even women who are overweight should gain some weight during pregnancy.

If you don't get enough calories, your body will break down its own fat stores to support the pregnancy. This process creates substances known as ketones, which can harm your developing baby.

Of course, it's important to keep an eye on the scale. If you gain more than the recommended amount during pregnancy and fail to lose the weight within six months after giving birth, you may have a higher risk of being obese later.

When you're underweight

If you're underweight, it's essential to gain a reasonable amount of weight while you're pregnant — especially during the second and third trimesters. Without the extra weight, your baby may be born earlier or smaller than expected.

Where does it go?

Let's say your baby weighs in at 7 or 8 pounds. That accounts for some of your weight gain. But what about the rest? Here's a sample breakdown:

Putting on the pounds

In the first trimester, most women don't need to gain much weight — which is good news if you're struggling with morning sickness.

If you start out at a healthy weight, you need to gain only a few pounds in the first few months of pregnancy. You can do this with an extra 150 to 200 calories a day, about the amount in 12 ounces of calcium-fortified orange juice or a serving of low-fat yogurt. A normal appetite will typically provide these calories.

Steady weight gain is more important in the second and third trimesters — especially if you start out at a healthy weight or you're underweight. This often means 2 to 4 pounds a month until delivery. If you began your pregnancy underweight, you may need to boost your caloric intake by 300 to 500 calories a day.

The menu

It would be easy to add calories to your diet with candy bars and potato chips, but this won't give your baby the nutrients he or she needs. It's more important to avoid overeating and make nutrient-rich choices. Consider these suggestions:

• Trade white bread and pasta for the whole-grain variety.
• Switch from 2 percent milk to skim.
• Eat sliced fruit instead of a cookie.
• Top your salad with soy nuts or black beans and drop the breadsticks or dinner roll.
• Choose juices fortified with calcium and other nutrients.

Working with your health care provider

Your health care provider will keep a close eye on your weight. Do your part by eating healthfully and keeping your prenatal appointments. To keep your weight gain on target, your health care provider may offer suggestions for boosting caloric intake or scaling back as needed.

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