Many women struggle with gaining too much weight during pregnancy, and worry about the affects that this may have on their baby and their long-term health and weight. But what happens when you’re not gaining enough weight during pregnancy? There may be several reasons for this — excessive nausea, loss of appetite, food aversions, or other digestive concerns can be part of it, or it could just be that you need to pay a little bit more attention to what and how much you’re eating.
In your first trimester? Don’t worry then! It’s fine if you don’t gain any weight in the first trimester. In fact, the growing baby is so tiny that is has minimal calorie needs. Lack of weight gain at this stage won’t affect the baby. As you get into the second trimester, weight gain should become steadier. Your calorie needs increase and so do the nutritional needs of your baby.
To help ensure that you are gaining enough weight throughout your pregnancy, and in a healthy way, check out my top 5 tips below:
1. Choose calorie-dense foods:
If you’re having a tough time keeping food down, or if you have a small appetite, make sure every bite counts! That means, you want to get the most calories, vitamins and minerals in the foods you choose. Nutritious calorie-dense foods include nuts, seeds, avocado, eggs, full fat dairy foods like yogurt, milk and cheese, whole grain pasta, legumes, and salmon! So skip the salad (or add these calorie-rich foods to it!) – and yes, that is a dietitian-approved statement.
2. Get rid of the junk:
It’s easy to want to consume all the ice cream and sugary cereal in the world. If only gaining weight was that easy! But alas, junk food, although calorie-dense, is void of the important nutrients your body needs. You can certainly indulge in a bowl of ice cream throughout your pregnancy but aim to get your calories from the above examples.
3. Try smaller more frequent meals:
You may be turned off of larger portion sizes of foods, and eating might feel overwhelming if your plate is too full (which can actually decrease your appetite). Instead, try having five or six smaller more snack-sized, lighter meals that aren’t so overwhelming. For example, instead of having a big spaghetti dinner, have a piece of French toast with greek yogurt and berries. Or make a batch of homemade protein-rich muffins or energy bites that you can snack on throughout the day or on-the-go. These snack-sized meals can still pack a nutritional punch and provide the calories that you need, but might be less overwhelming and more appealing (meaning, you’ll eat more!).
4. Combat nausea:
Morning sickness can sometimes turn into all-day-sickness. Luckily, by the time you enter your second trimester, when weight gain starts to ramp up, nausea usually starts to wind down. If you’re one of the unlucky (approximately half of all pregnant women) who feels pregnancy-related nausea, here are some tricks that may help:
- Keep a snack on your night table. Have a bite before bed and in the morning. Soda crackers are a popular option!
- Avoid getting too hungry – that can lead to nausea. It might be your first instinct to avoid food when you feel nauseous, but that is the opposite of what you should do. Eating every two to three hours will help keep nausea at bay! Keep high calorie snack options (like nuts) with you throughout the day.
- Don’t take your nutrition supplements on an empty stomach–make sure you combine with a meal or snack.
- Try ginger. This age old-remedy is backed by science too. Try making tea with fresh ginger. You can use ginger in cooking and baking. Ginger snaps anyone?
- Stay hydrated, especially if nausea is accompanied by vomiting. Try drinking your fluids before or after meals, as opposed to with your meal.
If none of these tips help and you really can’t keep any food down, you may have hyperemesis gravidarum, and should discuss it with your doctor. They can prescribe medication to help.
5. Notice food aversions:
There may be certain smells or flavors that turn your stomach when you’re pregnant – and often they are foods you used to love. Common food aversions are to strong flavors, such as garlic, onion, spice and coffee. If you can’t stand the taste or smell of certain foods, simply avoid them. Know that it’s totally normal, it’s common, and it will pass!
If you need some personalized guidance on your nutrition during pregnancy, contact us to book an appointment with our dietitian team (most people have coverage for our services through their health benefits plan).
very informative. am five months pregnant and am struggling with weight issues
Very informative.My cousin had this same problem and she has made a consultation with A Woman’s Haven for better diet routines and to know more about pregnancy and related services.
Im 16week pregnancy, 34 years old,my weught is 48.4kg, i not gain weight a yet,im scary for mya baby and development baby, what can i do thanks
Hi Argita. Thanks for reaching out. Firstly, you’re okay :). It’s not uncommon to not gain much weight in your first trimester. As you’re entering into your second trimester you should see your weight gain start to increase. Continue to eat regular meals and snacks each day, but add in more protein to snacks in the form of nut butters, nuts and yogurt! If you’re eating low-fat food – stop. I’m a huge fan of 2% and higher %MF when it comes to yogurts – my personal favourite is 5%. It’s oh so creamy, filling, and nutritious. These are just a few small changes that you can make. If you’re still concerned about your weight gain please feel free to email me at or post again! I’m here to help! And talk to your doctor about your concerns – she might be able to provide you some assurance as it pertains to baby’s development. As a fellow mom I totally get how scary pregnancy can feel. Take care of yourself and congrats!
Hello there
I’m on my 5th months of my pregnancy.. I’m eating a lot of fruit and vegetables by this time and I’m in control on rice because the last time when I visited my obgyne. My blood pressure getting a little bit high. I have an early delivery on my first born because of same condition regarding my blood pressure..any suggestions so I can delivered on exact month by this time.. thank you so much..
Hi Maan. What you’re describing sounds like gestational hypertension. With your first born was your delivery related to preeclampsia? I’d love to know more about what you are experiencing and how I can help. It sounds like you’re already eating a healthy diet of fruit and vegetables. Fish (low mercury) would also be beneficial, as well as watching any high sodium or highly processed foods. Make sure you’re drinking enough water and aim for a little bit of exercise each day. Chasing a toddler around while pregnant can often count ;). Please reach out again via the comment section or email me at if you have more questions or concerns.
Im 20 weeks pregnant, since last month my weight is 58, before im pregnant my weight was 61kg, women are getting weight while they were pregnant but i continued to lose weight, my Dr said its not necessarily to gain weight at this point, Main thing is your’s baby heart beat, i lost my appetite, i still have nausea in 4th month.
A well balanced diet with lots of fruits and veggies and lean proteins are still good for you and your growing baby, foods to avoid is fish high in mercury, too much caffeine, alcohol, you should heat up lunch meats, undercooked/ raw meats, and unpasteurized foods. During the first trimester you do not need any extra calories, during your second and third you need to eat an extra 300 calories a day. When I was pregnant with my second child I was determined to avoid getting preeclampsia again and followed the brewers diet for pregnant women. My first was 9lbs 7ozs 6 days early and my second was 6lbs 8ozs two days past the due date.
Thanks Dan! You’ve got it. Congrats on your babies 🙂
im concerned, last month when i went to the doctor i gained 5lbs, im suppose to go back on the 21st of May, but i decided to go get my weight checked i have not gained a pound since april 16, could something be wrong
If you’re concerned I would contact your doctor for guidance. But keep in mind that weight gain for pregnancy can fluctuate just like regular weight gain as well. For example – during one of my pregnancies I was pregnant over the Christmas season. My weight gain was much higher during my check up in December and I didn’t gain in January. Your weight gain from month to month may differ and weight stability does not necessarily mean that something is wrong. I hope this eases your mind. Your doctor who is following your pregnancy will be able to guide and reassure you. If you’re still concerned about your weight gain during pregnancy feel free to email me at or comment again 🙂