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How Much Weight Should You Gain During Pregnancy?
What’s Going on in Your Body
Most pregnant people feel the best and most energized in the second trimester. If this sounds like you, get moving. Take advantage of the times you feel great to get in some exercise to help you gain weight healthfully. You should gain about 1 pound per week for the rest of the pregnancy if you were a healthy weight when you conceived (BMI 18.5-24.9). If your BMI was 25 or higher when you got pregnant, aim to gain about 1/2 pound per week during the second and third trimesters.
Important Nutrients
Recipe to Try:8-Layer Taco Salad
Iron:Found in meat, poultry, seafood, beans and dark leafy greens.
Calcium:Found in dairy (milk, yogurt, cheese) and dark leafy greens.
Omega-3 fatty acids:Found in fatty fish, chia seeds, flaxseeds and fortified foods.
Magnesium:Found in nuts and seeds, bananas and yogurt.
Vitamin D:Found in fortified foods, like milk, soymilk and fortified cereals; also in fatty fish and egg yolks.
Folic acid:Found in beans, fruits, leafy green vegetables and your prenatal vitamin.
Exercise during the Second Trimester
Before you get moving, get the OK from your doc. Once you are cleared, move your body in a way that feels good to you. “Keeping the body active and strong will give the mom-to-be more energy, a better night’s rest, strength as the growth of the belly continues, as well as help with making smarter nutritional choices,” says Tara Mazanec, a personal trainer and holistic health counselor in Boston.
“During the second and third trimesters, a pregnant woman should focus on building more strength in her back to help with the increase in weight on her front side,” says Mehr. She also recommends pregnant individuals do seated rows to help with the change in posture, as well as squats and pelvic-floor exercises (yes, we’re talking kegels).
Only a few movements are a no-no in the second trimester. “Avoid extremely high-intensity/high-impact exercise where the breath is labored for an extended period of time, avoid lying flat on your back, and listen to your body if you feel you need to rest during your workout,” says Mazanec. Of course, always get the go-ahead from your doctor before trying a new exercise routine.
Watch: How to Make a Healthy Taco Salad Recipe
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