How to Maintain a Healthy Weight During Pregnancy

Pregnancy is a time of growth and change - and gaining weight is a natural, healthy part of supporting your growing baby.

It’s completely normal to have questions or concerns about weight gain during pregnancy. For some women, this can even feel overwhelming. But it’s important to know that dieting or restricting food during pregnancy is not recommended and can affect both your health and your baby’s development.

Instead of focusing on numbers, the goal during pregnancy is to nourish your body, listen to your hunger cues, and support steady, healthy growth.

Is it True That I need to "Eat for Two" in Pregnancy?

The idea that pregnant women need to “eat for two” is a common myth.

You don’t need to double your calories - but you do need to focus on getting nutrients for two.

If your diet doesn’t provide enough vitamins, minerals, and protein, your body will prioritise your baby’s needs by drawing on your own nutrient stores. Over time, this can leave mums feeling depleted and exhausted.

 

How Much Weight Should I Gain During Pregnancy?

There isn’t one single answer - healthy weight gain depends on your starting weight, body composition, and individual health factors. This is why it’s always best to discuss your personal needs with your healthcare provider.

General guidelines are:

• Healthy weight before pregnancy: 11–15 kg

• Underweight before pregnancy: 12.5–21 kg

• Overweight before pregnancy: 7–11 kg

In the first trimester, weight gain is usually minimal (around 1–2 kg). After that, many women gain weight gradually over the second and third trimesters.

Remember: every pregnancy is different. Some women gain weight earlier, others later - and that’s completely normal.

What If I Lose Weight During Pregnancy

Some women lose weight during the first trimester due to nausea, vomiting, or food aversions. This is generally considered safe if:

• the weight loss is small

• it’s not intentional

• it’s followed by healthy weight gain later in pregnancy

Weight loss should never be the goal during pregnancy unless advised and monitored by a healthcare professional.

Gentle Ways to Support Healthy Weight Gain

Start the Day Nourished

Eating breakfast can help set you up for the day - even if later meals don’t go to plan.

In Shape Mummy Smoothies are a gentle, easy option, especially when appetite is low. Having this protein source can help keep you fuller for longer and support steady energy.

Keep Simple Snacks on Hand

Pregnancy hunger can strike quickly. Having snacks available can help prevent blood sugar dips and intense cravings.

Good options include:

• fruit

• nuts

• yoghurt

• veggie sticks with hummus

• smoothies

Stay Gently Active

If approved by your healthcare provider, gentle movement like walking or pregnancy-safe exercise can support:

• circulation

• mood

• sleep

• back and pelvic comfort

Movement doesn’t need to be intense to be beneficial.

Stay Hydrated

Hydration supports digestion, circulation, and can help reduce constipation and fatigue. Sometimes thirst can even feel like hunger.

Aim to sip fluids regularly throughout the day and listen to your body.

A Gentle Reminder

Pregnancy is not about controlling your body - it’s about supporting it.

If you’re hungry, eat.
If you’re tired, rest.
If some days feel harder than others, that’s okay.

Healthy weight gain during pregnancy comes from consistency, nourishment, and compassion - not restriction.