Complete Healthy Diet Plan for Pregnancy

How much weight a person gains during pregnancy will vary widely, depending on a number of factors. Although Centers for Disease Control and Prevention (CDC) guidance suggests that pregnancy weight gain is in direct correlation with body mass index (BMI), it's essential to work with your healthcare provider to determine your ideal weight.

Attending all of your prenatal visits allows your doctor to monitor your weight to be proactive about ruling out potential complications like preeclampsia or premature birth. While predicting exactly how much weight you will gain during your pregnancy is difficult, a pregnancy calculator can help. Most people will gain between 25 and 35 pounds overall; two to four pounds in the first trimester, and then one additional pound each week.

If you're in the early stages of putting together your pregnancy diet plan, fill your pantry with items like raw almonds, whole-grain crackers, and popcorn for healthy snacking, and load the fridge with lean meat, vegetables, fruit, yogurt, salads, eggs, and dairy products.

Foods high in protein coupled with healthy fats will keep you feeling full and contain the macronutrients necessary for baby's brain development. Plan your meals in advance, and be sure to eat a solid breakfast and drink water throughout the day to stay hydrated. You can also keep your blood sugar and energy up by eating every three hours.

Foods high in docosahexaenoic acid (DHA) like salmon and nori contain omega fatty acids, which can reduce the risk of preterm birth. Of course, when pregnant, you'll want to avoid certain foods like tuna, which is high in mercury, as well as deli meats and raw or undercooked eggs.

For most, in addition to eating right, moderate exercise offers a number of benefits when pregnant, but working out doesn't have to be a chore. "Oftentimes, women think that exercise means going to a gym, and it doesn’t," Los Angeles Public Health Department reproductive health medical director Dr. Diana Ramos, told The New York Times. "It’s as simple as walking."

Consistency is key, so if you enjoy low-impact workouts like swimming or yoga, opt for those so you'll stay on track.

You will likely see the most pregnancy weight gain in your third trimester, as that is when babies start to gain weight. But what if you find yourself losing weight while pregnant?

Weight loss during pregnancy could be caused by something simple, but it may also be indicative of insufficient fetal growth or a decrease in amniotic fluid. Oligohydramnios — low amniotic fluid — occurs in just 4% of pregnancies, but is a valid concern as it can lead to preterm birth.

"When I was 20 weeks pregnant with Nina, we went in for a routine ultrasound and it was discovered that my amniotic fluid was very low, measuring at a 3 when it should have been somewhere between 8 and 10. I was given steroid shots to help with Nina’s lung development," mom Krista wrote on Hand to Hold NICU Babies.

"At 30 weeks and 4 days, my water broke, but I was told as long as I wasn’t in active labor, I could keep Nina in until 34 weeks. About 12 hours later, I went into labor. I was wheeled in for a C-section due to Nina being breech, and within 5 minutes, she was out and crying."

In some cases, pregnancy weight loss can also indicate high blood pressure or preeclampsia, which is why prenatal visits are so important. Your healthcare provider will monitor your progress and perform labs and urinalyses throughout your pregnancy.