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Pregnancy is the perfect excuse for the mothers waiting to indulge in their favorite foods without feeling guilty. After all you are eating for two! But you're worried about getting fat? Diet during pregnancy would be harmful to the baby? Are you stressed to return to your pre-pregnancy shape as soon as possible after giving birth? So, read on to know how to maintain a healthy weight during pregnancy
ideal weight during pregnancy :.
Women gain around 11-13 pounds during pregnancy. Earn about 1.5 to 2 pounds in the first quarter and almost none during the final. Weight gain is the most significant in the second quarter, with women earning almost 6 to 7 kilograms during this period.
Weight gain, however, differs from person to person and depends on a lot of factors such as the level of activity and genetics. Follow this Pregnancy Weight Gain Calculator to determine the ideal weight according to your height and pre-pregnancy weight.
Not all the weight gained during those nine months is fat. Most of this is the weight of the child, but what about the rest? Here's how the weight gain can be broken down:
- Baby Weight :. 3 to 3.6 kg
- Placenta :. 00 grams to 1.3 kilograms
- amniotic fluid: 00 grams to 1.3 kilograms
- Uterus: .. 00 grams to 2.26 kg
- larger breasts. 00 grams to 1.3 kilograms
- fat: 00 grams to 4 kilograms.
[Leggi: overweight is a problem during pregnancy ]
The maintenance of healthy weight during pregnancy:
Maintaining a healthy weight during pregnancy is not that difficult. Some women gain weight easily, while some are already overweight before pregnancy. In both cases, doctors do not recommend expectant mothers to flutter from one diet. But there are some tips that can help you know how to maintain a healthy weight during pregnancy.
1. Eating for two Syndrome:
Yes, pregnancy means having to eat for your child and you. But 20 grams of protein and 300 kcal more additional power is all you need to manage a healthy weight gain. Besides calories and proteins, the body also needs essential nutrients such as folic acid, vitamin B12 and calcium.
Nuts provide protein, while milk and cereals provide extra calories. Eggs and yogurt are a great source of protein, calcium and vitamin D. Spinach is high in folic acid and should be included in your daily diet. Red meat provides iron. Women who end up eating too much during pregnancy the risk of becoming obese and can develop problems like high blood pressure and gestational diabetes during the third quarter. They are also more likely to deliver by Caesarean. But if you have not gained enough weight, you can risk going into premature labor
[Read: In Pregnancy calorie requirement ].
2. Skip Junk Food, alcohol and fats:
Junk foods like chips, ice cream, cookies, cakes and chips are unusually high in salt and sugar content. Opt for Indian food spicy chat like Pani Puri, Bhel Puri or Dahi Puri. They satiate your desire for food and still not fill you with empty calories. Avoid cream, cheese, mayonnaise, sauces and fried food. Alcohol causes birth defects and learning disabilities among children. fruit juices and carbonated soft drinks are loaded with sugar and only offer on empty calories. It 'good to indulge in rare occasions, but make sure you limit your intake to one glass. Similarly, do not make a habit of eating out often. The restaurant food contains high amounts of sodium and can be harmful to the baby and you.
3. Greets Fresh Fruits and Vegetables:
Fresh fruits and vegetables contain very few calories, but rich in essential nutrients. Enjoy a guilt free dessert with plenty of fruit and some nuts added for extra crunch. No need to spend a lot of imported fruit. locally sourced seasonal fruit are a better alternative to exotic fruits sold at high-end department stores. Did you know that Amla is the richest natural source of vitamin C
? [Read: nutritious fruit to eat during pregnancy ]
4. Salads, soups and Sandwiches:
The typical Indian thali consisting of dal, chawal, roti, sabji, dahi and some salad is the best for a pregnant woman. To break away from the routine, try to make salads and soups. the Tarla Dalal web site offers a lot of soup recipes for pregnant women.
5. Take your lunch to work:
Pregnant women are too tired to prepare lunch for work. If the morning rush seems overwhelming, try to make them the day before. Sandwiches, parathas, and rice are the easiest to do. Incorporate vegetables in the diet, ground beef / mashed them and blend them when making parathas. They eat them with curd for a full meal. Similarly, vegetables can be added to rice to make pulao vegetables and fried rice. Even the humble curd rice has protein and calcium!
6. Moderate exercise:
The exercise during pregnancy is not wrong in itself, but should only be done through proper guidance. gym instructors in India are not always well informed about the operational plans of pregnancy right. It 'better to stick to basic exercises such as walking and swimming. They relieve you of problems such as back pain and constipation and also help you sleep better. Talk to you gynecologist to formulate an exercise plan tailored to your body condition
[Read: benefits of walking during pregnancy ].
7. Make a conscious choice:
A healthy lifestyle is all about making informed choices when eating. The pizza topped with cheese bursting fat oozes bacon and other toppings is drool-worthy, but it does nothing to help your child or your body. Each time, we opt for a healthy food, we make a conscious decision to respect our bodies.
8. Accept the changes:
Respect your body also means to accept for what it is. Weight gain is normal during pregnancy and, in fact, essential for the health of your child. Lose those extra pounds after the baby's birth. But do not stress yourself to lose the pounds added immediately after childbirth. Your immediate priority is the child and family. Spend time with your precious bundle of joy is a hundred times better than spending hours in the gym on the hunt for a perfect figure.
Now you know how to maintain your weight during pregnancy. It sets the stork to visit soon? What are your plans to manage your weight gain during pregnancy? Share your concerns and questions with us
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