It’s natural and healthy to put on weight during pregnancy — your body needs to change to accommodate your growing baby, and to give your baby the best start in life. A well-balanced diet is important for good health, not only during pregnancy but even before conception and into the postnatal period. This ensures you have a good store of nutrients to meet the demands of your developing baby.
Contrary to popular belief, you don’t need to eat for two in pregnancy. It’s the quality of what you eat — not always the quantity — that matters most.
Your weight will be recorded at your first visit to your GP and to the hospital, and your Body Mass Index (BMI) will be calculated from this. BMI is a rough guide that compares your weight to your height, and it helps your care team plan the right support for your pregnancy.
Everyone has different energy and weight-gain requirements in pregnancy depending on pre-pregnancy weight. Excessive weight gain is not beneficial to your health or to the health of the pregnancy — but neither is being significantly underweight.
Being overweight (with a BMI above 25) or obese (BMI over 30) increases the risk of complications for pregnant women and their babies. With increasing BMI, the additional risks become gradually more likely, with risks much higher for women with a BMI of 40 or above. The higher your BMI, the higher the risk.
If your BMI is in this range, your care team will support you with extra advice and monitoring. A few specific recommendations:
Eat more fresh fruit, vegetables and high-fibre cereals Cut down on sugar, fat and salt. Aim for at least five portions of a variety of fruit and vegetables each day.
Base your meals on starchy foods Potatoes, bread, rice and pasta — choosing wholegrain where possible.
Eat fibre-rich foods Oats, beans, peas, lentils, grains, seeds, fruit and vegetables, as well as wholegrain bread and brown rice and pasta.
Keep fat and sugar low Eat as little as possible of fried foods; drinks and confectionery high in added sugars (cakes, pastries, fizzy drinks); and other foods high in fat and sugar (some take-aways and fast foods).
Move every day Walking, swimming, prenatal yoga and gentle strength work are all suitable for most pregnancies. Aim for around 30 minutes of moderate activity most days, and check with your GP or midwife if you’re unsure.
Weight is checked at booking visit and repeated at 28/40. Regular weight checks for diabetes or as directed by your care team.
