Key points
- See a practical and .
Build balanced meals without eating twice as much
Aim for a mix of vegetables, fruit, whole grains, protein, and pasteurized dairy or fortified alternatives. Beans, eggs, tofu, chicken, and low-mercury fish offer different ways to add protein. Frozen vegetables, canned beans, and oats can help keep meals affordable.
Most people carrying one baby do not need extra calories in the first trimester. General estimates are about 340 extra calories daily in the second trimester and 450 in the third, with individual adjustments. CDC weight and calorie guidance
How much weight should I gain
These total-pregnancy ranges are commonly used for a pregnancy with one baby:
| BMI before pregnancy | Suggested total gain |
|---|---|
| Below 18.5 | 28 to 40 pounds |
| 18.5 to 24.9 | 25 to 35 pounds |
| 25.0 to 29.9 | 15 to 25 pounds |
| 30 or higher | 11 to 20 pounds |
Your OB will personalize the goal, particularly for a very high BMI, twins, severe vomiting, or a medical condition. Weight gain is a trend to review with your clinician, not a daily score. Avoid weight-loss diets during pregnancy unless a specialist is directing your care. CDC guidance
Include fish and key nutrients
Choose 8 to 12 ounces weekly of lower-mercury seafood, such as salmon, shrimp, or tilapia. Avoid high-mercury choices such as shark, swordfish, and king mackerel. Eat fish fully cooked. FDA fish guide
Take your prenatal vitamin and discuss dietary restrictions, anemia, or trouble eating at your visit. Sudden swelling or rapid weight change with headache, visual changes, or upper abdominal pain needs prompt assessment.
Questions about your pregnancy? Contact Davie ObGyn in Davie, Florida, at 954-880-1010. New and established patients are welcome. This information supports your prenatal care and does not replace an individual medical assessment. For urgent symptoms, call your care team promptly; for an emergency, call 911. Do not use a routine online message for urgent symptoms.
Medically reviewed by Rahil Malik, MD, FACOG, board-certified obstetrician-gynecologist. Last reviewed: September 26, 2026. This page is general information and does not replace a visit with your doctor.