Generally, losing weight when you are pregnant is not advised by medical experts, even overweight, but women are not advised to gain weight during this important period. However, there are several things you should bear in mind to prevent yourself from gaining weight during your pregnancy.
- Understand your caloric needs
Women at a normal weight before their pregnancy often require at least 300 extra calories a day during their second and third trimesters.
- 1900 and 2500 calories per day is appropriate. For normal-weight women
- Eating more calories will result in the increase in weight.
- If you are underweight or overweight, you need consult the advice from your doctor to understand your caloric needs.
- Avoid empty calories and unhealthy foods
Scientists have proven that empty calories will lead to unnecessary weight gain without providing your baby with any kinds of the nutrients he/she needs. Staying far away from empty calories is vital in keeping a pregnancy weight in control that is healthy for you.
- Avoid foods containing some added sugars and solid fats such as desserts, soft drinks, fried foods or rich dairy products like cheese or whole milk.
- Use fat-free, low-fat, unsweetened and no-added sugar options
- Avoid caffeine, alcohol and potential sources of bacteria
- Take prenatal vitamins
Your body will require a lot of additional nutritional needs during pregnancy, especially prenatal vitamins, which allow you to address these needs without having to ingest more kinds of calories.
- Folic acid is one of the most important prenatal vitamins to minimize the risk of neural tube defects
- Calcium, iron and omega-3 fatty acid help maintain your body functions and provide essential nutrients for your baby’s
- Avoid supplements with excessive vitamin A, D, E and
- Eat frequent and small meals
Eating many small meals throughout the day is a tactic used by the majority of dieters to keep portion control and benefit you as a pregnant woman. Aversions to food, heartburn, nausea and indigestion usually cause the experience of eating a full-size meal to become uncomfortable during pregnancy.
Dividing your meals into five to six small ones of the day will make it easier and more comfortable to digest your food, which is especially true as your baby grows and begins to crowd your digestive organs.
- Maintain a healthy diet rich
Focusing on foods to provide folate and to get plenty of protein, healthy fat, fiber and carbohydrates.
- Rich-in-folate foods: orange juice, strawberries, spinach, broccoli, beans or
- Eat breakfast
- Eat whole-grain carbohydrate sources more than processed grains
- High-fiber foods: whole-grains, fruits,vegetables or beans
- Consume more fruits and vegetables
- Eat unsaturated “good” fats: olive oil, canola oil or peanut oil.
- Eat healthy snacks
Snacks is often regarded as unhealthy foods, but they may be healthy during pregnancy when you choose snacks rich in nutrition. Let’s look at some suggestions below:
- A banana smoothie or frozen all-fruit nonfat sorbet
- Whole-grain crackers with low-fat cheese
- Hard-boiled eggs, whole-grain toast or plain
- Low-sodium vegetable juice or soy milk over ice
These above are 6 tips that you may take up to not only keep your weight in control, but also provide your baby with necessary nutrients for his/ her development.