Prenatal nutrition
Maintaining a Healthy Weight During Pregnancy
Intentional weight loss is seldom recommended during pregnancy, but weight maintenance—or minimal gain—may be appropriate for certain individuals under medical supervision. This guide outlines safe approaches to support maternal and fetal health.
How to Use This Guide
Work through these steps with your obstetric provider:
- Assess pre-pregnancy BMI, medical conditions, and fetal growth.
- Design a nutrition plan emphasizing nutrient density and adequate protein.
- Incorporate provider-approved physical activity and monitor progress each trimester.
Formula
Estimated caloric needs = Basal metabolic rate × Activity factor + Trimester adjustment
Trimester adjustments (singletons):
- 1st trimester: +0–100 kcal/day (often no increase)
- 2nd trimester: +300–340 kcal/day
- 3rd trimester: +450 kcal/day
To maintain weight, match intake to needs; to minimize gain, use the lower end of recommended increases under medical supervision.
Full Description
Weight maintenance may be recommended for individuals with high pre-pregnancy BMI or those experiencing excessive early gain. The focus remains on nourishing the pregnancy—adequate protein, omega-3 fats, complex carbohydrates, calcium, iron, folate, and hydration are essential. Severely restricting calories can impair fetal growth and increase ketone production.
Lifestyle strategies include mindful portion sizes, limiting ultra-processed foods, prioritizing fiber-rich meals, and maintaining regular prenatal exercise (walking, swimming, prenatal yoga). Sleep and stress management influence appetite-regulating hormones and should be part of the plan.
Regular monitoring (weight, blood pressure, glucose, fetal growth ultrasounds) ensures safety. Registered dietitians and behavioral health specialists can tailor plans to cultural preferences, cravings, and emotional needs.
Frequently Asked Questions
Is it safe to lose weight intentionally while pregnant?
Generally no, unless directed by a maternal-fetal medicine specialist for specific medical reasons. Most focus on controlled or minimal gain.
What if I have gestational diabetes?
Follow your diabetes meal plan. Modest weight maintenance may occur naturally with carbohydrate-controlled diets and physical activity.
Can intermittent fasting help?
Fasting protocols are not typically recommended during pregnancy. Stable meal timing supports fetal growth and blood sugar control.
How often should I weigh myself?
Weigh weekly at the same time of day. Bring records to prenatal visits for trend analysis.