Kim Malsam-Rysdon, Secretary of Health

Healthy Pregnancy Weight Gain

How Much Weight Should I Gain During Pregnancy?

How much weight you gain during pregnancy depends on your weight before pregnancy.

Pre-pregnancy Weight


Recommended Weight Gain



28-40 pounds

 Normal Weight


25-35 pounds



15-25 pounds



11-20 pounds

As a general rule, most women gain 2 to 5 pounds in the first trimester.  After that, aim for one pound per week.  Talk to your care provider about which weight gain range is best for you

Find out your BMI by entering your information into this BMI calculator.

Too Little?

When you do not gain enough weight you risk:

  • Having a low-birth weight baby which increases the baby’s risk for health issues such as developmental problems, other serious illnesses or even death.

  • Your baby and you not getting enough nutrition to be healthy.

Too Much?

When you gain too much weight you risk:

  • A difficult delivery for your baby.

  • Increased risk of C-section

  • Having a large baby which increases the baby’s risk of long term health issues such as heart disease, diabetes, and obesity.

  • Increased high blood sugars and high blood pressure during your pregnancy.

  • Difficulties with weight loss after you have the baby.

What Should You Eat?

Always remember that you are eating to nourish you and your baby.

  • To give your baby the best possible start in life, make smart food choices.

  • Limit foods such as candy, cookies, cake, pie, soda and coffee. These foods do not contain all the nutrients necessary for you and your baby.

  • Think variety! Try to include fruits and vegetables of different colors.  

  • Try 100% whole wheat breads, pastas and tortillas for added fiber and vitamins.

  •  Choose reduced fat milk and dairy to get the needed calcium and vitamin D, but less fat.

Being pregnant is a great time to make healthy food choices for you and your baby – he / she will thank you!

Physical Activity

Physical activity is very important for a healthy mom and a healthy baby.

  • Pregnant women should be under the care of a healthcare provider with whom they can discuss their personal physical activity needs and options.

  • Healthy women should get at least 150 minutes of moderate-intensity aerobic activity per week during and after pregnancy.   

  • Activity should be spread throughout the week, and performed at least 10 minutes at a time.   For example, exercise 30 minutes per day, for 5 days per week.

  • Walking, swimming, and low-impact group fitness classes are all examples of moderate-intensity activity.  These activities raise your heart rate and breathing and help you break a sweat.  You should be able to talk, but not sing, when exercising at this intensity.

  • Pregnant women should choose activity without a high risk of falling or injury, like skiing, horseback riding, or contact sports.

  • Pregnant women should avoid exercises involving lying on their back after the first trimester, like sit-ups.   Ask a fitness professional for other safer options.

Ask your health care provider about setting healthy weight gain goals for your pregnancy.

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