Healthy weight gain during pregnancy by consuming balanced and healthy diet is essential for good and healthy development of your baby.
Eating for two during pregnancy is not necessary.
Yes, it is true that you require extra calories from nutrient rich foods for healthy growth of your baby.
But you only need to eat 100-300 more calories than you have before you become pregnant.
Consult your healthcare provider about how much weight you need to gain during pregnancy.
Weight gain during pregnancy at recommended levels can also lower the risk of having stretch marks, indigestion, fatigue, shortness of breath, varicose veins and hemorrhoids.
Importance of weight gain during pregnancy:
Healthy weight gain during pregnancy gives nourishment to your developing child and is also helpful for breastfeeding your baby after the delivery.
Weight distribution throughout the body:
A healthy woman will gain a total weight of 25-35 pounds during her pregnancy. Here is appropriate distribution of your weight gain:
Maternal breast issues
Fluid in maternal tissues
Maternal fat and nutrient storage
Gaining right amount of weight during pregnancy:
If your healthcare provider suggests you to gain more weight during pregnancy, then here are some considerations:
- Instead of three large meals, consume 5-6 small and frequent meals.
- Always keep quick and easy on hand like dry fruits, yogurt, raisins, nuts, and crackers.
- Consume scrambled eggs, mashed potatoes and hot cereals by adding non-fat powdered milk.
- Eat crackers, bananas, apples, celery and toast with peanut butter. Eating one tablespoon of creamy peanut butter will give you up to 100 calories and 7 grams of protein.
- Include condiments along with your meal, like margarine, butter, sour cream, cheese, butter, and cream cheese [Pregnancy nutrition].
Things you need to do if you gain too much weight during pregnancy:
If you gain more than the recommended weight throughout your pregnancy, then don’t attempt to lose weight. It is not at all safe losing weight in your pregnancy.
Make sure that you eat variety of foods to gain all the required nutrients, which you and your baby need. But, still you can follow some tips to slow down the process of weight gaining.
- Avoid large consumption of whole milk products.
- Eat low fat or fat free yogurt or cheese.
- Lessen the consumption of sugary and sweet drinks. Sweet drinks like fruit drinks, powdered drink mixings, lemonade, soft drinks, iced tea and fruit punch give large amount of calories with few nutrients. You can avoid extra calories by drinking water, or club soda.
- Avoid adding too much salt while preparing the foods, because high salt content causes water retention.
- Make food by following low fat cooking ways. Don’t fry the foods in oil or butter, because it will increase fat and calorie content in that food.
- When you are eating in restaurants, choose foods with low fat dressings, plain baked potatoes, or plain bagels.
- Practice moderate workouts as suggested by your healthcare provider.