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Foods Help Weight Gain During Pregnancy (Weight Gain Chart)

Pregnant Women Weight
Effective Tips for Weight Gain During Pregnancy

1# Mutton

It contains high amounts of lean proteins, iron, and low amounts of saturated fat. It prevents anemia during pregnancy and increases hemoglobin levels in the mother, which is very important during pregnancy.

Also, reduces the risk of birth defects in babies, such as neural tube defects, etc.


2# Curd and Yogurt

Yogurt is filled with folic acid and proteins. It keeps the pregnant woman’s tummy perfect. It is full-filled with the demand for prebiotics, protein, and calcium, and it helps meet nutritional requirements during Pregnancy. You can eat yogurt in many forms. 

Curd helps in Weight Gain During Pregnancy.

3# Almonds Soaked in Water Overnight 

Helps in the Brain development of the fetus, Controls cholesterol, Boosts immunity, is Helpful in diabetes, and Provides energy and many nutritious elements.

4 # Figs

Fulfills the calcium need of the body,  Reduces morning sickness, Omega-3, and folate acid helps in fetal development, is Helpful in Gestational Diabetes, High source of iron and fiber, controls hypertension, and  Boosts digestion.

5 # Walnuts

Soak walnuts in water overnight to get maximum nutrients. It Helps in Proper weight management, Prevents diabetes, Brain and eye development, Controls blood pressure and cholesterol, Proper fetus growth, Boosts the immune system, Boosts metabolism, etc


6 # Fish

Fish is full of great Omega-3 fatty acids which support fetal growth and boost your baby’s brain growth. It also contains protein essential for the development of skin, hair, muscles, and other cells.


7 # Avocados

Avocado lowers the bad cholesterol (LDL) in our bodies. The increase in LDL can cause heart attacks too. The rise in cholesterol is natural during pregnancy but in women, who already have high cholesterol. Full of  Vitamin C, Folate, and Vitamin B6.


8 # Eggs and Chicken

Both are great sources of protein. You should eat Lean Chicken which is skinless. Prefer having baked/boiled chicken and not fried chicken. The muscles of chicken when fried produce cancer-causing carcinogens.


9 # Broccoli

It is a good source of vitamins K, vitamins A, and vitamins C, calcium, phosphorus, and zinc which are good for a healthy body. Broccoli also helps manage blood sugar levels due to its anti-diabetic activity by increasing insulin secretion. maintaining strong, healthy bones.




 A healthy Pre-Pregnancy BMI is 18.5 to 24.9 and it measures your weight about your height.

Weight Gain Requirement – 1st Trimester

During the First Trimester of Pregnancy, you need to gain little weight, the ideal weight would be –  500 grams to 2 kg (1 to 4½ lb) in total. 

Kindly note that if you lose or gain weight more than 10% of your pre-pregnancy weight then you need to discuss it with your healthcare provider.

Weight Gain Requirement – 2nd Trimester & 3rd Trimester

During the second trimester of pregnancy, you need to maintain your weight and the weight gain should be steady – 200 to 500 grams (½ to 1 lb) per week.


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