With a nutritious diet and proper eating habits, you'll soon start to see a few extra pounds when you step on the scale. Part of the weight gain is baby, but your body adds most of the pounds as extra fluid and blood volume, and as energy stores for labor, birth, and breastfeeding.

Overall, the average woman will gain between 25 and 35 pounds, but it can vary, depending on whether you are underweight or overweight, and if you are carrying twins or more.

If you have concerns about gaining too much or too little weight, talk it over with your physician. You may need to change the type of foods or amount you are eating to increase or decrease calories. A consult with a registered dietitian may also be helpful.

Working during your pregnancy can be taxing, but here are some tips to lessen the load:

take a break every few hours

take a longer meal break every four hours

drink plenty of fluids while on the job

vary work positions continuously, from sitting to standing and walking

minimize bending and lifting

Weight gain during pregnancy can add strain to your back. Using proper lifting techniques for lighter objects can help reduce the strain and prevent injury. Consider the following recommendations to avoid back strain:

1. Stand with feet shoulder-width apart.
2. Tuck in the buttocks.
3. Bend at the knees.
4. Lift with the arms and legs, not the back.

Remember, heavy lifting should be avoided, which might include your hefty 3 year-old! Talk with your physician about your work activities, including any heavy lifting or bending.