Metro North Hospital and Health Service

Royal Brisbane and Women’s Hospital

Pregnancy weight gain chart for BMI < 25kg/m2 How much weight gain is recommended?
The weight you should aim to gain depends on what your weight
(and body mass index - BMI) was before you became pregnant.
Congratulations Why your weight is important? BMI is the number used to work out the recommended amount of
weight gain for you. If you were given a handheld record from
Pregnancy is an exciting time for you and your family. It is a great Women who are underweight or do not gain enough weight have a risk of preterm
antenatal clinic you may find your pre-pregnancy BMI in here. If not
time to focus on your health. Weight gain is an important part of birth and a baby small for its gestational age. Women who are overweight or gain too
ask your health care provider to help you work it out.
any healthy pregnancy. Gaining too much weight or not enough much weight during pregnancy have a higher risk of:
Following is the recommended amount of weight to gain based on
weight can affect your health and the health of your baby, not just
BMI numbers. Choose the weight gain range that matches your
during pregnancy but also for many years to come. • high blood pressure
pre-pregnancy BMI.
• gestational diabetes
Monitoring your weight during pregnancy can help keep you on • a large baby (macrosomia) Pre-pregnancy BMI Pre-pregnancy BMI
track for a healthy weight gain. This weight gain chart can be • caesarean sections Less than 18.5 kg/m² 18.5 to 24.9 kg/m²
customised just for you. Bring this chart with you to each visit to • difficulty losing weight after their baby is born. This can also increase your
discuss with your health care provider what your weight gain long-term risk of diabetes, heart disease and some cancers
goals for this pregnancy should be and to monitor your progress. • a baby who is overweight in childhood and as an adult.
Gain Gain
12.5 to 18 kg 11.5 to 16 kg
___
___
If you are having twins or triplets the recommendations are a bit more.
___ ___________________ Talk with your health care provider about how much is right for you.
___ Pre-pregnancy Weight
___
___ ___________________ How to use this tracker:
Height
___ Every pregnancy is different. What worked for you last pregnancy or
___ for your mum may not work for this pregnancy. This tracker will help
___________________
Weight in Kilograms

you work with your health care provider to customise a weight gain
___ BMI plan that is right for you.
___
Healthy range for BMI
___ less than 18.5 kg/m2  Write down your weight before pregnancy in the two spaces
provided- first in the box inside the chart and second at the
___ Healthy range for BMI starting point at the left hand side of the chart
___ 18.5 to 24.9 kg/m2
___  Ask your health care provider two things- your height, and your
pre-pregnancy BMI- you can work this out yourself using a BMI
___ calculator found online at http://www.health.gov.au/internet/
___ healthyactive/publishing.nsf/Content/your-bmi
___  Starting from your pre-pregnancy weight add 1kg and write this
___ number on the line above where you wrote your pre-pregnancy

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weight, follow this pattern until you reach the top of the chart
Gained

___
and all the empty lines are filled.
___
________  Start recording your weight as early as you can. Place a dot at
___ your current weight and your week gestation. Connect the dots
Lost

every week to track and compare your weight with the

___ recommended weight gain chart lines for you.
Write your
pre-pregnancy
0 2 4 6 8 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40  Discuss your progress when you have a health care visit. If you
weight here
Weeks of Pregnancy are falling above or below the chart turn over for some quick tips
to get back on track.
Adapted and reprinted with permission from the National Academy of Sciences, Courtesy of the National Academies Press, Washington, D.C.

Version: 1 Effective date: 12/2014 Review date: 11/2017

Great state. Great opportunity.
And a plan for the future.
 What should I do if I am not What should I do if I am gaining Limit the amount of fat you eat by:
gaining enough weight? weight too quickly? • limiting biscuits, cakes, chips, and crisps
• reducing the amount of fat in cooking
Sometimes women who have morning sickness Gaining too much weight when you are
• choosing low fat dairy products
early in pregnancy find it difficult to gain enough pregnant can be harmful to you and your baby.
(e.g. milk, yoghurt)
weight. Sometimes they even lose a small
• avoiding cream and sour cream
amount of weight. If this happens to you, you do To control your weight gain, limit foods that are
• trimming fat from meat before cooking
not need to be concerned as long as you start to high in fat and sugar. Make sure you are not
• using healthy cooking methods like
gain weight in the second trimester of your 'eating for two'. It is also important to include
grilling, steaming, baking
pregnancy. regular physical activity on most days.
• removing skin from chicken
• limiting high fat takeaway foods.
It is important to have three meals a day, and Include plenty of vegetables in at least 2 of your
also have between-meal snacks, such as meals each day and plan your meals and snacks.
morning tea, afternoon tea and supper. Try fruit or reduced fat yogurt for snacks.
Limit high sugar foods by:
Good snacks include:
• drinking water, not soft drink or cordial
• fruit toast Being active during pregnancy • using ’diet’ or low joule products
• dried fruit, nuts, and seeds To get the most health benefits, a good goal is at • limiting fruit juices to one glass per day
• yoghurt least half an hour of physical activity each day. as these are high in sugar
• muesli bars You do not have to do it all at once. Your exercise (even 100% juice)
• cheese & crackers can be spread over the day, in ten-minute • limiting chocolates, lollies, sweets and
• milk drinks blocks. Try three ten minute walks, or two desserts.
fifteen-minute periods of activity. Many activities
are safe during pregnancy. Some activities to try Listen to your hunger cues and only have a snack
If you are unable to eat well due to nausea or include swimming, walking, cycling on an if you are actually hungry.
vomiting and are losing weight or you are not exercise bike, yoga or pilates, low-impact
gaining enough weight ask your midwife for a aerobics, like water aerobics or a light resistance Watch your serve sizes, especially of foods like
referral to see an Accredited Practicing Dietitian. gym program. rice, pasta, potato and meat.

If you would like more support for a healthy weight gain in pregnancy ask your midwife for a referral to an Accredited Practicing Dietitian.
For more information about eating well in pregnancy or to manage you pregnancy weight gain please see the following resources.

Healthy eating and weight gain in pregnancy Partnering with Consumers - National Standard 2. (2.4.1) .
https://www.health.qld.gov.au/nutrition/resources/antenatal_HeatWtgain.pdf Consumers and/or carers provided feedback on this publication.
CPN 2014/860