Gaining weight during pregnancy is completely natural — and essential for your baby’s growth.
What matters most is how much weight you gain and how you gain it.
This article is written for Turkish mothers living in Europe and explains healthy pregnancy weight gain, influencing factors, and nutrition tips.
⚖️ 1. How Much Weight Gain Is Normal During Pregnancy?
The ideal weight gain depends on your pre-pregnancy Body Mass Index (BMI):
BMI (kg/m²)CategoryRecommended Weight Gain< 18.5Underweight12.5–18 kg (28–40 lbs)18.5–24.9Normal11.5–16 kg (25–35 lbs)25–29.9Overweight7–11.5 kg (15–25 lbs)≥ 30Obese5–9 kg (11–20 lbs)
🔹 Remember: These are general ranges. Each pregnancy is unique — your metabolism, activity level, and your baby’s growth all play a role.
🥗 2. Factors Affecting Weight Gain
- Increased appetite and hormonal changes
- Reduced physical activity
- High intake of refined carbs and sugars
- Inadequate water consumption
💡 Tip for Turkish mothers in Europe: Many “healthy” labeled products (like granola bars or smoothies) are high in sugar. Always check nutrition labels carefully.
🧘♀️ 3. Practical Tips for Healthy Weight Control
- Eat regularly: Skipping meals may lead to overeating later.
- Watch portions: Using smaller plates helps with mindful eating.
- Stay active: If your doctor approves, walk 20–30 minutes daily.
- Stay hydrated: 2–2.5 liters of water per day helps reduce bloating and keeps you satisfied.
🍎 4. Should You Diet During Pregnancy?
No, pregnancy is not the time for weight loss diets.
But a balanced, portion-controlled approach keeps your weight gain within healthy limits.
The goal is to meet both your needs and your baby’s nutritional requirements safely.
👩⚕️ Conclusion: Healthy Weight Gain Means a Healthy Pregnancy
Gaining weight during pregnancy is not bad — it’s part of a healthy process.
What matters is gaining it gradually and through proper nutrition.
A personalized pregnancy nutrition plan, tailored to your body and blood tests, ensures a healthy outcome for both you and your baby.
💬 Would you like professional guidance on healthy pregnancy weight gain?
I’m Tuğba Kaşlıoğlu, a Turkish dietitian based in the Netherlands.
I offer online pregnancy nutrition consultations for Turkish mothers living in Europe.
👉 Learn more: @hanzibeslenme
or visit my website’s Pregnancy Weight Control section for details.