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.
The average woman needs 2,200 calories a day and 2,500 when she is pregnant. If she is carrying twins, her need increases to 3,500 calories, and for triplets or more, she needs 4,500 calories.1 Talk to your health professional or a dietitian about your daily calorie needs, because your needs depend on your height, weight, and activity level.
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 non-prescription supplements.
Check out the Canada Prenatal Nutritional Program (CPNP) for helpful information (http://www.phac-aspc.gc.ca/dca-dea/programs-mes/cpnp_goals_e.html). If your resources are limited, you may qualify for CPNP 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 early pregnancy reduces the chance of having a baby with a neural tube defect or other birth defects.
- Women of child-bearing age should get 0.4 mg (400 mcg) to 1 mg (1000 ug) of folic acid from fortified food, supplements, or a mix of food plus supplements. This amount is found in many once-a-day multivitamins.2
- Women who are pregnant with twins or more should take 1 mg (1000 mcg) of folic acid daily. Folic acid is available in this strength by prescription only.3
- Women who have a family history of neural tube defects, who have had a baby with a neural tube defect, or who are on medications for seizures should take additional folic acid: A daily dosage of 5 mg (5000 mcg) of folic acid is recommended. Do not try to reach this amount of folic acid by taking more multivitamins, because you could get too much of the other substances that are in the multivitamin.2
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). Women with multiple pregnancy are advised to take 60 mg to 100 mg of iron daily.3 Iron supplements can cause an upset stomach and constipation. Taking your iron at bedtime may decrease the chance of stomach upset. Your body absorbs iron best in small amounts when you eat it with vitamin C, so you may want to take your iron throughout the day.
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 non-milk 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 11 kg (25 lb) to 16 kg (35 lb). A gain of 13.5 kg (30 lb) usually consists of the following:
- The baby weighs 3.5 kg (7.5 lb).
- The placenta weighs 0.5 kg (1.5 lb).
- The amniotic fluid weighs 1 kg (2 lb).
- The uterus weighs 1 kg (2 lb).
- Breast tissue weighs 1 kg (2 lb).
- Excess blood and fluids weigh 3.5 kg (8 lb).
- Fat weighs 3 kg (7 lb).
You can expect to gain more if you are carrying twins.
If you are overweight, your ideal goal is less than the average weight gain, 7 kg (15 lb) to 11 kg (25 lb). If you are underweight, it is best to gain 12.5 kg (28 lb) to 18 kg (40 lb).
Ideally, you will gain weight slowly over the entire pregnancy:
- Up to 2 kg (4 lb) during the first trimester
- 0.5 kg (1 lb) 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.
| Author: | Shannon Erstad, MBA/MPH | Last Updated: January 23, 2008 |
| Medical Review: | Renée M. Crichlow, MD - Family Medicine Kirtly Jones, MD - Obstetrics and Gynecology | |
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