Pregnancy is a time of many changes, both physical and emotional. Now, more than ever, the things you do to stay healthy and take care of yourself will play an important role in how you feel. It is a perfect time to begin or continue positive lifestyle habits, such as regular exercise and a healthy diet.

Prenatal Weight Gain

Pregnancy is not the time to lose weight. The average weight gain during pregnancy for a woman of normal weight for her height is 11.5 to 16 kg (25 to 35 lb). As a general guideline, you should gain a total of 1 to 2 kg (2 to 4 lb) in the first 3 months and about 0.5 kg (1 lb) per week after that.

Total weight gain comes from:

• Stored fat, protein and other nutrients (6 to 8 lb) (2.7 to 3.6 kg)
• Added fluid (2 to 4 lb) (1 to 2 kg)
• Added blood (3 to 4 lb) (1.5 to 2 kg)
• Breast enlargement (1 to 2 lb) (o.5 to 1 kg)
• Uterus enlargement (2 lb) (1 kg)
• The baby (6 to 8 lb) (2.7 to 3.6 kg)
• Amniotic fluid (2 lb) (1 kg)
• Placenta (1½ lb) (0.7 kg)

Your doctor will let you know how much weight gain is appropriate for you at the different stages of pregnancy. If you are gaining weight too fast, limit sweets and high calorie foods such as regular soda pop, candy, pastry, cakes, cookies and doughnuts. For dessert, choose fruit or an occasional serving of frozen yogurt, sherbet or pudding. Choose more low-fat products.

Use very little margarine, sour cream, mayonnaise and salad dressing. Try reduced-calorie varieties. Avoid fried foods such as French fries and doughnuts. Do not fry meats, fish and chicken. Bake or broil these foods instead. Remove the skin from chicken. If serving fried foods, remove the coating.