Eat more frequent meals and snacks throughout the day
Choose calorie-dense foods like nuts, nut butter, avocado, cheese, yogurt, and eggs
Add healthy fats such as olive oil, tahini, seeds, and fatty fish
Include protein at every meal and snack
Drink milk, smoothies, or fortified shakes instead of filling up on low-calorie drinks
Add extra calories to meals with cheese, hummus, peanut butter, or olive oil
Eat larger portions if your appetite allows
Choose whole grains, beans, potatoes, and other filling carbohydrate sources
Snack on trail mix, granola, dried fruit, and crackers with cheese or nut butter
Avoid skipping meals
Treat nausea early so you can eat more regularly
Rest after meals if fatigue or nausea makes eating harder
Follow your prenatal vitamin routine as recommended
Discuss weight-gain goals with your obstetrician or midwife
Get help from a dietitian if you are not gaining enough weight