Nutrition and weight gain during pregnancy

A balanced, nutritious diet during pregnancy is important to maintain your health and nourish your fetus. Be sure to increase your daily caloric intake by 300 calories after you become pregnant. Around 2,500 calories is recommended, although this varies depending on a woman's height, weight, and activity level. 1 If you are pregnant with more than one fetus (multiple pregnancy), add yet another 300 calories to your daily intake. 2

Your health professional may give you a nutrition plan to follow throughout pregnancy and while breast-feeding. You may also receive a prescription for a vitamin and mineral supplement or a list of recommended nonprescription supplements.

Check out the federal Women, Infants, and Children (WIC) nutritional program for helpful information (http://www.fns.usda.gov/wic/). If your resources are limited, you may qualify for WIC financial assistance for basic healthy foods during and after your pregnancy.

Folic acid

Folic acid is a B vitamin. Taking folic acid before and during pregnancy reduces the chance of having a baby with a neural tube defect or other birth defects.

Women of childbearing age should take daily supplements containing 0.4 mg (400 ug) of folic acid. 3 This amount is found in most once-a-day multivitamins.
Women who are pregnant with twins or more should take 1 mg (1000 ug) of folic acid daily. Folic acid is available in this strength by prescription only. 2
Women who have a family history of neural tube defects or who have had a baby with a neural tube defect should take additional folic acid: A daily dosage of 4 mg (4000 ug) of folic acid is recommended. 3
Iron

You will need twice as much iron in your second and third trimesters as you did before pregnancy. This extra iron supports the extra blood in your system and helps with the growth of the placenta and the fetus. Wait until your second trimester to start taking iron. Your iron requirements are slight during the first trimester of pregnancy, and taking iron supplements in the first trimester may aggravate morning sickness.

After the first trimester, take a daily supplement containing 30 mg of iron (most prenatal vitamins include iron). 2 Women with multiple pregnancy are advised to take 60 mg to 100 mg of iron daily. 1, 2 Iron supplements can cause an upset stomach and constipation. Taking your iron at bedtime may decrease the chance of stomach upset.

Calcium

Calcium is necessary for the development of the fetus's skeleton. You can get enough calcium in your diet by eating or drinking 4 servings from the dairy (milk) group each day. Good sources of calcium from nonmilk sources include:

Greens (such as mustard and turnip greens), bok choy, kale, and watercress.
Broccoli and cauliflower.
Tofu that is "calcium-set."
Corn tortillas made with lime.
Calcium-fortified orange juice.
Weight gain during pregnancy

The recommended weight gain for a woman of normal weight is 25 lb (11.34 kg) to 35 lb (15.88 kg). A gain of 30 lb (13.61 kg) usually consists of the following:

The baby weighs 7.5 lb (3.4 kg).
The placenta weighs 1.5 lb (0.68 kg).
The amniotic fluid weighs 2 lb (0.91 kg).
The uterus weighs 2 lb (0.91 kg).
Breast tissue weighs 2 lb (0.91 kg).
Excess blood and fluids weigh 8 lb (3.63 kg).
Fat weighs 7 lb (3.18 kg).
You can expect to gain more if you are carrying twins.

If you are overweight, you still need to gain 15 lb (6.8 kg) to 25 lb (11.34 kg). If you are underweight, you should gain 28 lb (12.7 kg) to 40 lb (18.14 kg).

Ideally, you will gain weight slowly over the entire pregnancy:

0 lb (0 kg) to 4 lb (1.81 kg) during the first trimester
1 lb (0.45 kg) a week during the second and third trimesters
If you stop gaining weight for more than 2 weeks, or if you gain weight faster than these recommendations, consult your health professional.

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