Exercise, Nutrition, and Weight Recommendations in Pregnancy
Staying Active During Pregnancy
Based on recommendations from the American College of Obstetricians and Gynecologists (ACOG)
Why Exercise Matters
Exercise is good for everyone—and that includes people who are pregnant. Staying active helps keep your heart, muscles, and body strong. During pregnancy, it can also:
Lower the chances of developing gestational diabetes (a type of diabetes that starts in pregnancy)
Reduce the risk of high blood pressure or preeclampsia
Make labor and birth easier and lower the chances of needing a C-section
Support a faster recovery after birth
Improve mood and help prevent postpartum depression
Is Activity Safe?
Yes—exercise is safe for most pregnant people. ACOG states that in the absence of medical complications, physical activity during pregnancy has minimal risks and many benefits. Some changes may be needed because of normal pregnancy changes (like a growing belly and shifts in balance), but overall, staying active is encouraged
Always check with your health care provider before starting or continuing an exercise plan—especially if you have any medical conditions or pregnancy complications.
How Much Exercise?
ACOG and the U.S. Department of Health and Human Services recommend:
At least 150 minutes (2½ hours) of moderate exercise each week
Spread out across the week (for example, 30 minutes a day, 5 days a week)
If you were active before pregnancy, you can usually keep doing those activities. If you are new to exercise, it’s safe to start with gentle activities and gradually build up.
Safe and Recommended Activities
These exercises are generally safe during pregnancy:
Walking
Stationary cycling
Swimming or water aerobics
Low-impact aerobics or dance
Light weight training or resistance bands
Stretching
Activities to Avoid
Contact sports or activities with a high risk of falling (like skiing or horseback riding)
Scuba diving
Overheating (avoid hot yoga or exercise in very hot, humid places)
Warning Signs to Stop Exercising
Stop right away and call your doctor if you notice:
Vaginal bleeding
Contractions or abdominal pain
Dizziness or fainting
Chest pain or trouble breathing
Leaking of fluid
Severe headache
Swelling or pain in your legs
Eating Well During Pregnancy
Why does nutrition matter?
Eating healthy during pregnancy helps your body handle the extra demands of pregnancy and supports your baby’s growth and development. Instead of “eating for two,” think of it as eating twice as healthy
How Much Should I Eat?
First trimester: Usually no extra calories are needed.
Second trimester: Add about 340 extra calories a day (example: a glass of skim milk and half a sandwich).
Third trimester: Add about 450 extra calories a day.
Twins: About 600 extra calories a day.
Triplets: About 900 extra calories a day
Key Nutrients for Pregnancy
You need a variety of vitamins and minerals every day. Most can be met by eating well and taking a prenatal vitamin.
Folic acid (600 mcg): Prevents brain and spine birth defects. Found in fortified cereals, beans, leafy greens, and prenatal vitamins.
Iron (27 mg): Helps make blood for you and your baby. Found in meat, beans, and fortified cereals.
Calcium (1,000 mg for adults): Builds strong bones and teeth. Found in milk, cheese, yogurt, and leafy greens.
Vitamin D (600 IU): Helps with bone and eye health. Found in fortified milk, fatty fish, and sunlight.
Choline (450 mg): Supports brain development. Found in eggs, milk, and soy products.
Omega-3 fatty acids: Important for brain development. Found in salmon, sardines, flaxseed, and walnuts.
B vitamins & Vitamin C: Give energy, support growth, and boost immunity
Fish and Safety Tips
Eat 2–3 servings of fish per week (4 oz each).
Avoid fish high in mercury: shark, swordfish, king mackerel, tilefish, marlin, orange roughy, and bigeye tuna.
Limit white (albacore) tuna to 6 oz per week
Healthy Eating Habits
Use the MyPlate guide: Make half your plate fruits and vegetables, choose whole grains, including lean proteins, and low-fat dairy.
Drink 8–12 cups of water daily.
Limit added sugars, fried foods, and solid fats
Weight Gain During Pregnancy: What You Need to Know
Why does weight gain matter?
The amount of weight you gain during pregnancy can affect both your health and your baby’s health—now and in the future. Gaining too much can increase the chances of complications like high birth weight and long-term weight retention. Gaining too little can increase the risk of having a baby who is too small
How much weight should I gain?
The recommended weight gain depends on your body mass index (BMI) before pregnancy:
Underweight (BMI <18.5): Gain 28–40 pounds (about 13–18 kg)
Normal weight (BMI 18.5–24.9): Gain 25–35 pounds (about 11–16 kg)
Overweight (BMI 25–29.9): Gain 15–25 pounds (about 7–11 kg)
Obese (BMI ≥30): Gain 11–20 pounds (about 5–9 kg)
For twin pregnancies, the recommended gain is higher (31–54 pounds depending on BMI)
Why is this important?
Excessive weight gain can lead to larger babies, a greater chance of cesarean delivery, and difficulty losing weight after birth.
Inadequate weight gain may increase the risk of smaller babies or preterm birth.
What if I don’t gain exactly within these ranges?
Every pregnancy is unique. For some women—especially those who are overweight or obese—gaining less than the guideline range may still be safe if the baby is growing well. Your doctor will monitor your weight and your baby’s growth throughout pregnancy
What can I do to stay on track?
Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.
Stay physically active if your doctor says it’s safe.
Check in regularly with your prenatal care provider about your progress.
Sources:
American College of Obstetricians and Gynecologists. Nutrition During Pregnancy. FAQ001. Last reviewed December 2021; updated June 2023
American College of Obstetricians and Gynecologists. Physical Activity and Exercise During Pregnancy and the Postpartum Period. ACOG Committee Opinion No. 804. Obstetrics & Gynecology. 2020;135:e178–88
American College of Obstetricians and Gynecologists. Weight Gain During Pregnancy. Committee Opinion No. 548. Obstetrics & Gynecology. 2013;121:210–12. Reaffirmed 2023