Follow your clinician’s recommended pregnancy weight-gain range
Eat regular, balanced meals
Focus on vegetables, fruits, whole grains, lean protein, and healthy fats
Control portion sizes
Limit sugary drinks, sweets, fried foods, and ultra-processed snacks
Choose water, milk, or unsweetened drinks instead of soda and juice
Eat when hungry, not out of boredom or stress
Keep healthy snacks available
Avoid “eating for two”
Stay physically active if your clinician says it is safe
Aim for pregnancy-safe exercise such as walking, swimming, or prenatal yoga
Reduce sedentary time
Sleep enough each night
Manage stress with relaxation techniques
Track weight gain with your healthcare provider
Ask your clinician or a registered dietitian for a personalized meal plan
Do not try to lose weight during pregnancy unless specifically instructed by your clinician