As part of our series “Maternal Health in Georgia” for University of Georgia Cooperative Extension agents, this resource will talk more about the Dietary Guidelines for Americans (2025–2030) and recommendations for weight gain, nutrition, and physical activity during pregnancy.
Adequate Weight Gain, Energy, and Physical Activity in Pregnancy
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Maintaining a healthy weight, eating nutritious foods, and being physically active are all important to a woman’s health before she is pregnant. These strategies matter even more during pregnancy.
Adequate weight gain during pregnancy decreases risks for the mother, such as those of gestational diabetes, high blood pressure, and complications that can occur at delivery. Gaining the right amount of weight also contributes to increasing blood volume, fat stores, and placenta growth, which are necessary for the healthy development of the fetus.
Weight gain during pregnancy needs to be supported by nutritious food and activity choices. Together, these all support a healthy birth weight and long-term health of the baby into childhood.
Pregnancy Weight Gain Guidelines
All women should gain weight during their pregnancy; however, the necessary amount is based on their prepregnancy weight category. Women who start pregnancy at a higher weight category need to gain less weight than women who are in a healthy weight range before pregnancy. Similarly, women who are underweight have higher weight gain recommendations.
Table 1 shows total and weekly weight gain ranges in pregnancy by prepregnancy body mass index (BMI). The pattern of weight gain is also important, as there may be little weight gain in the first trimester (about 3–5 lb total) and the majority of weight gain during the second and third trimesters (weeks 14–40), with a recommendation for about ½–1 lb per week.
| Pre-pregnancy Weight Category | Body Mass Index | Range of Total Weight Gain (lb) | Rate of Weekly Weight Gaina in 2nd and 3rd Trimesters (mean [range], lb) |
|---|---|---|---|
| Underweight | Less than 18.5 | 28–40 | 1 [1–1.3] |
| Healthy Weight | 18.5–24.9 | 25–35 | 1 [0.8–1] |
| Overweight | 25–29.9 | 15–25 | 0.6 [0.5–0.7] |
| Obese | 30 and greater | 11–20 | 0.5 [0.4–0.6] |
| aCalculations assume a 1.1 to 4.4 lb weight gain in the first trimester. Note. Adapted from “Weight Gain During Pregnancy: Reexamining the Guidelines,” 2009, The National Academies Press (https://doi.org/10.17226/12584). | |||
Energy Requirements during Pregnancy
Even though the common phrase during pregnancy is that the mother-to-be is “eating for two,” this really isn’t the case. Although there are no additional energy requirements during the first trimester, women do need an additional 340 calories per day during the second trimester and a little more than that during the third trimester—about 450 additional calories per day.
Examples of healthy additional calories for a mother-to-be include two slices of whole wheat bread with 2 tablespoons of peanut butter (about 340 calories), or 1 cup of raw vegetables (carrots, celery, tomatoes) with ¼ cup of hummus and half of a pita (about 450 calories).
Energy needs should be met by making nutrient-dense choices for foods and beverages. You can find additional information about making nutrient-dense choices during pregnancy from Johns Hopkins Medicine (Nutrition During Pregnancy) and from the U.S. Department of Veterans Affairs Nutrition and Food Services (Prenatal Nutrition Goals).
Physical Activity During Pregnancy
While some women may be hesitant to exercise during pregnancy, being physically active is recommended, and there are several benefits to the mother and her baby. Heart health, decreasing the risk for gestational diabetes, and helping to prevent too much weight gain are all benefits for active pregnant women.
Recommendations for exercise during pregnancy include doing at least 150 min of moderate activities per week, such as walking briskly (2.5–4 mph) or yard work, and at least two or more days per week of muscle-strengthening activities (American College of Obstetricians & Gynecologists, 2025). If a woman was used to doing a lot of vigorous activity (like running) and/or strength training activities before pregnancy, she can continue these activities as she is able throughout pregnancy.
Pregnant women should discuss their physical activity plans with their physician during pregnancy check-ups, and recommendations can be made if any adjustments are needed. Some other benefits of exercise during pregnancy include promoting healthy weight gain, helping to reduce back pain and constipation, improving overall fitness, strengthening the heart and blood vessels, decreasing risk of high blood pressure during pregnancy, and it may promote losing pregnancy weight after having the baby. As long as a mother-to-be is able, staying physically active throughout her pregnancy provides potential life-long benefits to both her and her newborn.
For more information about exercise while pregnant and sample exercises, visit the following resources:
- Is it Safe to Exercise while Pregnant? An OB-GYN Explains What You Can & Can’t Do
- Pregnancy Workout for Beginners
Additional Resources
There is a lot for women to think about during pregnancy, especially related to both their growing babies’ health and their own. The good news is that there are a lot of great resources available for Extension agents to share with pregnant women in their communities in this resource (including the References list).
Some pregnant women may also be eligible for benefits through the federal program, Special Supplemental Nutrition Program for Women, Infants, and Children (WIC), which provides vouchers for nutritious foods, education on healthy eating, and referrals to health care professionals. You can determine WIC eligibility using the WIC Eligibility Tool.
Additionally, as an Extension agent, you can find out if your county provides the Expanded Food and Nutrition Education Program (EFNEP), an Extension- and federally funded community nutrition education program specifically for pregnant women and their families that have limited resources. The UGA EFNEP website is a resource to help you find out where we have EFNEP programming across the state of Georgia. Reach out to the EFNEP supervising agent near you for more information!
Take advantage of other UGA Extension resources related to maternal and child health, such as upcoming virtual trainings and other publications in our “Maternal Health in Georgia” series.
References
American College of Obstetricians and Gynecologists. (2025, November). Exercise during pregnancy. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
Centers for Disease Control and Prevention. (2024, May 15). Weight gain during pregnancy. U.S. Department of Health and Human Services. https://www.cdc.gov/maternal-infant-health/pregnancy-weight/index.html
Johns Hopkins Medicine. (2025). Nutrition during pregnancy. https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy
Mayo Clinic Staff. (2024, December 19). Pregnancy weight gain: What’s healthy? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-weight-gain/art-20044360
Office of Disease Prevention and Health Promotion. (2023, June 23). Physical activity guidelines for Americans. U.S. Department of Health and Human Services. https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines
