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Diet & Exercise - Pregnancy
Weight Gain

The recommended weight gain depends on the Body Mass Index (BMI) before pregnancy. BMI is a calculation based upon height and weight. If you don’t know your BMI, there are many websites that have a calculator to do it for you. The recommended weight gain during pregnancy is as follows:

BMI
Weight Gain in Pounds
< 20
25 – 40
20 – 26
25 – 35
26 – 29
15 – 25
> 29
11 – 20
Diet

Pregnant women should to eat 3 nutritious meals per day and an evening snack for a total calorie intake of 2100-2400. This is about 300 added calories. Intake of elemental iron should be 30 mg/day and folic acid should be 0.4mg/day. These supplements are often present in prenatal vitamins. Guidelines regarding daily diet are:

  • 75-80 grams of protein (3-4 servings)
  • 325 grams of carbohydrates (6-11 servings)
  • 73-83 grams of fat (4 servings)
  • 2 vitamin C rich servings
  • Eat lean meat and avoid fried foods
  • Avoid empty calories like soda, chips, and desserts
  • Drink 8 or more glasses of water
Exercise

The benefits of exercise during pregnancy are many. Exercise helps reduce backaches, constipation, bloating and swelling. It may help prevent and/or treat gestational diabetes. Vigorous activity also increases energy and improves mood. A safe exercise (even for beginners) is walking, swimming, aerobics and cycling. Avoid downhill skiing, contact sports and scuba diving. Whichever exercise you choose, guidelines are:

  • Heart rate should not exceed 140 beats per minute.
  • Exercise 30 minutes at least 3 times per week.
  • Avoid deep flexion and extension.
  • Stay hydrated and don’t exercise in extremely hot weather.
  • Hormone changes during pregnancy can cause joints to be lax, so wear shoes that support the ankle and arch.
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For More Info:
(210) 946-1300
Healthcare Team Jane Shows Atkerson Kristin Brozena Shah Sherrie Carter Berit Gissell Susan P. Novak Marilyn J. Vanover Michelle Villa-Olvera Debra J. Williams
Jane S.
Atkerson

M.D., F.A.C.O.G.
Kristin
Brozena Shah

M.D., F.A.C.O.G.
Sherrie
Carter

MSN, WHNP
Berit
Gissell

MSN, WHNP
Susan P.
Novak

M.D., F.A.C.O.G.
Marilyn J.
Vanover

M.D., F.A.C.O.G.
Michelle
Villa-Olvera

M.D., F.A.C.O.G.
Debra J.
Williams

M.D., F.A.C.O.G.
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