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How much weight should I gain?

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Healthy Weight Gain in Pregnancy

Gaining a healthy amount of weight during pregnancy is a natural process to help your baby grow and develop, and to prepare your body for breastfeeding/chestfeeding. The amount of weight that you need to gain depends on your Body Mass Index (BMI) before you became pregnant. Use Health Canada’s pregnancy weight gain calculator to find out your BMI before you became pregnant, and the amount of weight you are recommended to gain during pregnancy. With most pregnancies, a lot of the weight gain happens in the second and third trimesters. 

Where does the weight go? 

  • muscle and fat – about 8.8 pounds 
  • extra blood, fluids and protein – about 7.7 pounds 
  • breasts and energy stores – about 2.5 pounds 
  • the uterus about – 2.5 pounds 
  • the placenta about – 1.5 pounds 
  • amniotic fluid about – 2 pounds 
  • your baby! – depends how much your baby weighs; the average weight at birth is about 7.5 pounds 

Gaining a healthy amount of weight during pregnancy will:

  • Help your baby have a healthy start to life 
  • Reduce your risk of complications during pregnancy and delivery 
  • Can improve your long-term health 

Tips for healthy weight gain

Enjoy being active. Aim for a total of 30 minutes of activity daily. Talk to your health care provider before you increase your activity level. 

Eat as many nutritious foods as possible. Include one or two extra snacks per day to provide the extra calories and nutrients you need for a healthy pregnancy. 

References

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Morning Sickness Got You Down?

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Nausea and vomiting are common symptoms of early pregnancy, caused by your changing hormones. This is usually called morning sickness, although it can occur any time of day. For some people it can be worse in the morning and ease up by the end of the day. For others it can last 24/7. Morning sickness usually starts around your sixth week of pregnancy and often starts to go away by the 12th week. For some people it can last longer, even the entire pregnancy. You may find certain smells make you feel nauseated.  Things that had never bothered you before might trigger it. 

Tips for coping with nausea and vomiting

  • Keep the air flowing – open windows and turn on the stove fan when you are cooking. 
  • Avoid having an empty stomach and try not to skip meals. 
  • Try eating small meals and snacks often throughout the day. 
  • Try ginger tea or ginger ale to settle your stomach. 
  • Avoid smoke, strong smells, alcohol and caffeine. 

Please see your health care provider if:  

  • Your symptoms are affecting your ability to do everyday activities 
  • You are not taking any fluids or keeping anything down  

For more tips see: Nausea and vomiting during pregnancy  

References: 

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Constipation During Pregnancy

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Constipation (struggling to poop or pooping less than three times per week) is very common during pregnancy. Here are some signs, causes and suggestions to help relieve constipation. 

What are some signs of constipation? 

  • Hard bowel movements (stools) that are difficult to pass 
  • Discomfort, abdominal pain or bloating 
  • Feeling like you still have to poop after going to the bathroom or straining to poop 

Why does constipation happen in pregnancy? 

  • Your body takes longer to digest food due to changing hormones. 
  • Your body’s blood volume increases which can lead to dehydration and may cause constipation. 
  • Your growing baby’s weight and position may put pressure on your rectum. 
  • Iron in prenatal vitamins can also lead to constipation 

What can help? 

  • Get active – more physical activity can get things moving. 
  • Stay hydrated – don’t wait until you feel thirsty to have something to drink. Six to eight cups of fluid a day will help. 
  • Load up on fibre – Eating foods that are high in fibre can help a lot.  See Managing Constipation with a High Fibre Diet  for a list of high-fibre foods, easy substitutes and yummy high-fibre recipes. 
  • Also see Ways to Help you Cope with Constipation during Pregnancy. 
  • Avoid using laxatives, mineral oil or suppositories unless they are recommended by your health care provider 
  • Talk to your health care provider if you think that your prenatal vitamins could be causing constipation. 

References

Healthy Start – A Pregnancy and Parent & Baby Program 

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Sleep and Newborns – A Parent’s Survival Guide

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It can be very difficult to know when and for how long your baby will sleep. Newborns often have their days and nights mixed up. From birth to four months of age, your baby may sleep up to 18 hours a day but will wake often to feed. Many parents feel tired because their sleep is interrupted with night feedings, diaper changes and baby snuggles. 

Just when you think your baby is getting into a sleep routine they will: 

  • have a growth spurt and wake up to feed more often 
  • learn a new skill and be excited to practice it
  • start teething, which can cause pain and irritation

These can all change your baby’s sleep patterns and leave you feeling like it will go on forever. The good news is most babies will settle into a sleep routine within a few months. 

Here are some tips to help your baby sleep 

  • Give your baby naps during the day – an overtired baby can have trouble settling at night. 
  • Put your baby down for a sleep when they start looking tired (e.g., rubbing eyes, yawning, looking away, fussing, etc.). 
  • Create a sleep routine with the goal of settling baby for sleep. Put baby down at the same time, in the same place and with the same “pre-sleep” quiet activities such as feeding, cuddling, songs and stories. 
  • Keep the room at a comfortable temperature — not too hot or too cold.  

These tips, along with time and patience, will help your baby get into a good sleep routine. Parents should be aware that there are many books and some companies that promote or sell “sleep training.” These are not recommended. Talk to your health-care provider if your baby seems to have a lot of trouble falling asleep. 

For more great tips see Healthy sleep for your baby and child – Caring for Kids 

Parent Tip

Rest while your baby sleeps. While this feels hard because you may want to get things done, your body and mind will appreciate the rest.

Did you know?

Keeping your baby safe while they sleep is one of the most important things you can do for your baby. When you create a safe sleep space, you reduce the risk of Sudden Infant Death Syndrome (SIDS).  

For more safe sleep information, read our article Safe Sleeping for Your Baby. 

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