Pregnancy Weight Gain Chart For Bmi Page 2
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2What should I do if I am not
What should I do if I am gaining
Limit the amount of fat you eat by:
gaining enough weight?
weight too quickly?
•
limiting biscuits, cakes, chips, and crisps
•
reducing the amount of fat in cooking
Sometimes women who have morning sickness
Gaining too much weight when you are
•
choosing low fat dairy products
early in pregnancy find it difficult to gain enough
pregnant can be harmful to you and your baby.
(e.g. milk, yoghurt)
weight. Sometimes they even lose a small
•
avoiding cream and sour cream
amount of weight. If this happens to you, you do
To control your weight gain, limit foods that are
•
trimming fat from meat before cooking
not need to be concerned as long as you start to
high in fat and sugar. Make sure you are not
•
using healthy cooking methods like
gain weight in the second trimester of your
'eating for two'. It is also important to include
grilling, steaming, baking
pregnancy.
regular physical activity on most days.
•
removing skin from chicken
•
limiting high fat takeaway foods.
It is important to have three meals a day, and
Include plenty of vegetables in at least 2 of your
also have between-meal snacks, such as
meals each day and plan your meals and snacks.
morning tea, afternoon tea and supper.
Try fruit or reduced fat yogurt for snacks.
Limit high sugar foods by:
Good snacks include:
•
drinking water, not soft drink or cordial
Being active during pregnancy
•
fruit toast
•
using ’diet’ or low joule products
•
dried fruit, nuts, and seeds
To get the most health benefits, a good goal is at
•
limiting fruit juices to one glass per day
•
yoghurt
least half an hour of physical activity each day.
as these are high in sugar
•
muesli bars
You do not have to do it all at once. Your exercise
(even 100% juice)
•
cheese & crackers
can be spread over the day, in ten-minute
•
limiting chocolates, lollies, sweets and
•
milk drinks
blocks. Try three ten minute walks, or two
desserts.
fifteen-minute periods of activity. Many activities
are safe during pregnancy. Some activities to try
Listen to your hunger cues and only have a snack
If you are unable to eat well due to nausea or
include swimming, walking, cycling on an
if you are actually hungry.
vomiting and are losing weight or you are not
exercise bike, yoga or pilates, low-impact
gaining enough weight ask your midwife for a
aerobics, like water aerobics or a light resistance
Watch your serve sizes, especially of foods like
referral to see an Accredited Practicing Dietitian.
gym program.
rice, pasta, potato and meat.
If you would like more support for a healthy weight gain in pregnancy ask your midwife for a referral to an Accredited Practicing Dietitian.
For more information about eating well in pregnancy or to manage you pregnancy weight gain please see the following resources.
Healthy eating and weight gain in pregnancy
Partnering with Consumers
- National Standard 2. (2.4.1) .
Consumers and/or carers provided feedback on this publication.
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CPN 2014/862
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