DietNutrition

Pregnant women’s diet is the best advice to avoid weight gain during pregnancy

What worries pregnant women the most and spoils the joy of pregnancy is the increase in weight during pregnancy, You don’t have to worry about pregnant women.

Where this diet is characterized by the fact that it contains many balanced nutrients that guarantee the needs of the mother and her fetus without starvation and without overeating.

The normal weight of a pregnant woman

Before you start applying any diet, you must perform some medical tests to ensure that your body is able to withstand pregnancy and childbirth. The most frequently requested tests by the doctor are tests for anemia, iron deficiency, vitamin D and vitamin B12, which must be treated with diet or nutritional supplements.

After making sure of your health, The doctor helps you determine the amount of normal weight that you can gain during pregnancy, Which depends on your current weight and the nature of your pregnancy, whether it was a baby or twins

Calculate BMI here

BMI before pregnancyPermissible weight gain when carrying a babyPermissible weight gain when pregnant with twins
BMI less than (18.5)13-18 kg23-28 kg
Normal weight (BMI) 18.5-24.911-16 kg17-25 kg
Overweight (25-29.9) BMI7-11 kg14-23 kg
BMI greater than (30)3-5 kg11-19 kg

If a woman’s weight is less than the normal range, she should discuss with her doctor the possibility of increasing her weight to the normal range in order to avoid the risks of giving birth to a smaller-than-normal baby.

If the pregnant woman suffers from: Weight gain before pregnancyAnd if she gains more weight than normal, she may be exposed to many health problems, such as gestational diabetes, or high blood pressure during pregnancy, which can lead to eclampsia. Gestational diabetes can also lead to my baby being born, leading to complications in the delivery process.

What worries pregnant women the most and spoils the joy of pregnancy is the increase in weight during pregnancy, You don’t have to worry about pregnant women.

Where this diet is characterized by the fact that it contains many balanced nutrients that guarantee the needs of the mother and her fetus without starvation and without overeating.

Calories in the pregnant diet

The pregnant diet is not much different from the diet outside of pregnancy. In the first period of pregnancy, there is no need to add more calories to your diet.

As for the second period of pregnancy, that is, during the second three months, you must increase approximately 350 additional calories to your daily energy requirement , and you can calculate it from here.

In the last trimester, your need for extra calories rises to 450 kcal.

It is never recommended to follow any diet for weight loss during pregnancy or deprivation of food. The most important is a balanced diet that meets the needs of the mother and fetus.

 

Appropriate foods and rations in the pregnant diet

Many women during their pregnancy do not care about their diet and the need for it to be varied and balanced. To achieve this, it is recommended to:

type of foodThe number of servingsExample
Starchy foods such as pasta, rice, whole grain cereals, potatoes and corn8 servings½ cup of pasta, pasta, or noodles

Half a loaf of bread (small size)

3 cups of popcorn

½ cup of corn

½ potato

Protein foods such as meat, eggs and legumes3 servingsan egg

65g of red meat

80 grams of chicken

Milk and dairy products3 servingsa glass of milk

Two slices of cheese

¾ cup of yogurt

Vegetables5 servings½ cup of cooked vegetables

1 cup of raw vegetables or salad

A medium piece of tomato

fruits2-3 servingsMedium banana piece

A medium piece of apple

Or two small fruits like kiwi or apricots

or 3 dates

 

To get more choices in foods, learn about the food alternatives system

 

Also, the pregnant woman’s need for some nutrients increases during pregnancy, and the most important elements that the mother needs

  • Folic acid : important for the health of the nervous system in the fetus, which the doctor prescribes during the first months of pregnancy. It can be obtained from its food sources such as broccoli, lentils, cauliflower and tomatoes.
  • Iodine: If your iodine levels are insufficient, the fetus can be exposed to congenital hypothyroidism. The most important sources of iodine are: sea ​​food, Eggs, meat, dairy and iodized salt.
  • Iron and vitamin C to prevent the risk of bleeding during childbirth and to deliver a healthy baby, And because vitamin C helps the absorption of iron and iron is found in liver, leafy vegetables and red meat. Vitamin C is found in vegetables and citrus fruits. It is advised not to drink coffee or tea until two hours after eating iron-containing foods.

It should be noted that raw foods such as eggs, milk and meat should not be eaten and should be cooked thoroughly and vegetables and fruits should be washed for fear of disease. You should also stop taking vitamin A supplements for fear of fetal deformities.

 

Is sports safe in the diet of pregnant women?

There is no need to worry about exercising during pregnancy unless your doctor prevents you from doing so, because exercise reduces stretch marks and facilitates the delivery process.

But you should beware of extreme sports, And sports that can cause you injuries such as kickboxing, horseback riding or cycling.

If you are not used to exercising before pregnancy and want to exercise during pregnancy, we recommend that you start gradually and do not exceed 15 minutes of exercise three times a week , and you can increase it to 30 minutes per day.

Do not forget to tell your sports coach about your pregnancy and in which month you are, if you are training in a gym or with a private trainer, to avoid any exercises that could harm you or your fetus.

 

Tips and advice to reduce nausea caused by pregnancy

1- Stay away from foods rich in fat and replace whole milk with low fat

2- Divide meals into small meals

3- Not drinking water with meals and drinking it between meals

4- Stay away from foods with strong smells.

 

You may be interested in knowing the most important healthy habits for pregnant women

 

 

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