By Theresa Adeliyi, MD, Obstetrician and Gynecologist, Virtua Center for Women

When you're pregnant, it's natural to think about how much weight you should gain. Knowing what's just right and what might be too much can be tricky. These tips can help guide you.

You're not really "eating for two"

You might have heard the saying that you're "eating for two" when you're pregnant. But it's not quite true.

• First three months (first trimester): You don't actually need extra calories. Just eat like you usually would.
• Next three months (second trimester): If your weight was in a healthy range before pregnancy, you only need about 340 extra calories a day. That's like adding one or two small snacks.
• Last three months (last trimester): You'll need about 450 extra calories a day. This could be one added small meal or two healthy snacks.

Keep in mind, these numbers can change a bit depending on your weight before pregnancy.

The Centers for Disease Control provides the following guidelines for recommended weight gain during pregnancy based on your body mass index (BMI) before pregnancy:

• Underweight (BMI greater than 18.5): Gain 28-40 pounds
• Normal weight (BMI 18.5-24.9): Gain 25-35 pounds
• Overweight (BMI 25-29.9): Gain 15-25 pounds
• Obese (BMI of 30 or higher): Gain 11-20 pounds

Talk to your OB about what's best for you.

Focus on healthy foods during pregnancy, not just calories

As your baby grows, your body needs more vitamins and nutrients. Instead of just eating more food, think about eating better food.

Here are some easy swaps:

• Instead of white bread, choose whole-grain bread.
• Drink water instead of sugary drinks like soda or sweet tea.
• Eat whole fruit instead of drinking fruit juice.
• Eat dark, leafy greens like spinach or romaine instead of plain iceberg lettuce.

Eating more fiber is also important, but drink lots of water with it. It helps with digestion and can prevent constipation.

Keep moving your body

Staying active is a great way to manage your weight gain during pregnancy. Try to do some gentle exercise for 30 minutes a day. Activities like walking, yoga, or swimming are perfect.

Exercise also helps your heart stay healthy, gives you more energy, strengthens your muscles, and can help with constipation. Remember, the goal of exercise during pregnancy is to gain weight in a healthy way, not to lose weight.

Why healthy weight gain during pregnancy matters

Gaining too much weight or not eating enough healthy foods can cause problems for you and your baby.

If you gain too much weight, you might experience:

• Back and leg pain
• Feeling very tired
• Varicose veins (swollen veins)
• High blood pressure (preeclampsia)
• Trouble during delivery

If you don't eat enough healthy foods, it could lead to:

• Anemia (low iron)
• Cravings for non-food items (called pica)
• Your baby being born too small or too early

Always talk to your OB

Every pregnancy is special and different. There's no one-size-fits-all rule for how much weight you'll gain or what might happen during your pregnancy. That's why it's so important to talk to your OB. They can give you the best advice for your unique situation and help you stay healthy throughout your pregnancy.

Virtua experts are here to help you have a healthy pregnancy

• Find a Virtua OB provider near you and schedule an appointment online.
• Virtua Health offers a variety of in-person and virtual maternity and breastfeeding classes, including childbirth preparation, baby basics, prenatal yoga, and more. See all the maternity classes.