How to have healthy bones during pregnancy?
How to have healthy bones during pregnancy?
The body of the would-be-mothers and new mothers undergo certain changes so special care has to be taken to meet these extra demand of the body. Mothers who are breastfeeding their babies do face bone problems after the child birth and some of the pregnant women also face the bone problems. It is very important to take special measures for the bone health during pregnancy so that the new mothers can be fit and healthy to take care of their babies. When the baby is growing in the mother’s womb, the baby requires lots of calcium for the formation of the skeleton. The need of calcium is high during the last trimester of the pregnancy. In case the supply of the calcium is not enough for the baby then the growing baby will take calcium form the mother’s body.
The pregnant women are gifted with some natural ways to maintain the calcium level in the body.
These are the two ways in which bone health during pregnancy is maintained well.
1. Calcium for the various food items and supplements get absorbed in a better way in the pregnant women as compared to the normal women.
2. Estrogen is a hormone which is produced in large amount during pregnancy which has important role in protecting the bones.
3. The loss of calcium gets automatically restored within some months of the childbirth. When breastfeeding is stopped then the calcium contents get restored automatically within some months.
Some pregnant women do suffer from osteoporosis but the numbers are a few. This problem automatically gets resolved after child birth happens or breastfeeding gets stopped.
Pregnant women should have a diet rich in calcium along with other important nutrients required for the body. Regular exercise and healthy life style along with the calcium rich diet will help the pregnant women to have good bone health during pregnancy. Food rich in calcium are-
1. Dairy products with low fat such as milk, yogurt, ice creams, cheese etc.
2. Orange juice, cereals etc
3. Vegetables like broccoli, spinach and other green leafy vegetables
Doing regular exercise is also important to keep the bones healthy during pregnancy. Pregnant women should do light-weight exercises such as walking, stair-climbing etc. Other light weight exercises should be done in presence of the professionals. Taking care of bones well during the pregnancy period means a safe and healthy life for mother and the child both.
Categories: Healthy Pregnancy Tags: Bones, During, Healthy, Pregnancy
Creating a Healthy Diet During Pregnancy
Creating a Healthy Diet During Pregnancy
Poor nutritional habits not only affect you, they affect your unborn baby too. Avoiding junk food and getting plenty of nutrients in your system will help you withstand the toll pregnancy takes on your body while supporting the life inside of you. Here are some things to remember when planning a healthy diet during pregnancy.
Eat More Organic Vegetables When You’re Pregnant
Vegetables contain a variety of nutrients the body needs to stay healthy. For instance, broccoli contains the calcium that’s essential for strong bones; butternut squash is rich in the vitamin A that helps neutralize free radicals in the body; and brussel sprouts have vitamin C to help support the immune system.
Your body is under enough stress trying to support an extra life.
Why burden it further by ingesting pesticides and herbicides from industrially grown produce? The synthetic chemicals industrial farmers use to grow their veggies not only affect you, they can cross the placenta and put your baby’s health at risk as well.
Reduce the likelihood of toxic chemicals entering your unborn baby’s body by eating organic vegetables. Organic farmers use natural methods to manage pests and diseases, so their produce is not slathered with man-made chemicals. Organic farmers also use natural fertilizers as opposed to the sewer-sludge some industrial growers use.
While it is ideal to buy all of your vegetables organic, it is not always possible. If you are on a shoestring budget and have to pick-and-choose which vegetables to purchase organic, concentrate on those that have thin skin.
These vegetables contain the highest levels of pesticide residue.
Some examples of veggies with thin skin include bell peppers, potatoes, tomatoes and celery. Produce with thick skin tends to resist penetration from synthetic chemicals. These foods can be washed and scrubbed with a clean brush, and then peeled to remove as much chemical residue as possible.
Add Healthy Fats to Your Diet During Pregnancy
Your cells, brain and organs are made up of fat, which is why your body needs it to stay healthy. The problem with fat arises when most of your dietary intake comes from trans-fatty acids. Trans-fats are common in fried foods, margarines, store-bought baked goods and shortenings.
Trans-fats raise bad cholesterol levels and lowers good cholesterol. Trans-fatty acids can also increase your risk of cardiac arrest and strokes. This type of fat takes such a toll on your health that some cities have banned the use of it in restaurants. Also, food manufacturers are required by law to clearly label products that contain trans-fats.
Most of the fat in your diet should come from polyunsaturated and monounsaturated sources. Foods that are high in polyunsaturated fats include walnuts, sunflower seeds, salmon and trout. Foods that contain monounsaturated fats include olive oil, avocados, nuts and seeds.
Avoid Processed Foods During Pregnancy
Processed foods are in your face every time you go to a grocery store, or visit a restaurant. These foods, whether they are frozen, boxed, canned or dried are bad for both you and your unborn baby’s health.
Processed foods contain sugar, salt, hydrogenated vegetable oils, preservatives and a laundry list of chemical additives that can contribute to cancer, heart attacks, strokes, weight gain, diabetes and high cholesterol.
The nutrients in processed foods are depleted during the manufacturing process, so your body doesn’t gain any benefits when you eat them. Instead, you put unnecessary stress on your liver because it has to filter out the junk that gets into your system.
In addition to eating organic vegetables, eliminating processed foods and adding healthy fats to your diet, drink plenty of water to help you stay hydrated. If you have trouble creating a healthy diet plan, enlist the help of a pregnancy nutritionist.
Tips For A Healthy & Successful Pregnancy
Tips For A Healthy & Successful Pregnancy
Tips For a Healthy & Successful Pregnancy
When you’re pregnant you need to pay close attention to what you eat so that you get the most nutrition as you can from the foods that you include in your diet. If you’re a vegetarian there are things that you need to know so that you can make sure that you get the vitamins, minerals, and other nutrition that your baby needs to grow. You need to have a certain amount of protein each day, as well as the right amount of calcium. Being pregnant doesn’t mean that you have to give up being a vegetarian for the duration of your pregnancy but it does mean that you need be aware of what you eat.
Protein is a big concern when you’re pregnant. You’ll need to have an adequate amount each day to ensure that your baby gets the nutrients that he needs.
You can increase your protein sources by eating more soy products. By drinking two to three glasses each day of calcium fortified soy mild you’ll be able to meet your protein needs as well as the amount of calcium that is recommended. When you’re pregnant you should be eating at least 300 more calories each day for the health of your growing baby. The extra calories that you eat should come in the form of healthy foods, such as nuts and seeds, vegetables and fruits, soy products, whole grains, and low fat dairy products.
Getting enough calcium is an issue that you’ll have to address when you’re pregnant and whether you’re a vegetarian or not. You need the calcium equivalent of four glasses of milk each day. But that’s a lot of mild to drink! If you plan your diet right you won’t have to drink so much milk since there are many other good sources of calcium that are available and are just as healthy as milk. These alternate calcium sources include orange juice that has been fortified with calcium, sesame seeds (such as tahini), almonds, broccoli, and soy milk. Talk to your doctor about maintaining a healthy diet when you’re pregnant. He or she will be able.
Most couples get pregnant within a year of trying. If you have not gotten pregnant within a year consult your doctor for advice.
If you have tried everything to increase your chances of getting pregnant and found no success, don’t lose hope. Did you know that there are changes you can make in your life to solve fertility problems and increase your chances of getting pregnant, no matter how hard you’ve tried before?
Categories: Healthy Pregnancy Tags: Healthy, Pregnancy, Successful, Tips
Healthy Eating Diet For Healthy pregnancy And Fertility
Healthy Eating Diet For Healthy pregnancy And Fertility
There are several factors that can increase the chances of getting pregnant. However, the simplest and easiest way is choosing a healthy daily diet. Nutrients and vitamins present in the food are very useful in boosting the fertility rate, which automatically translates into greater chances of pregnancy.
Healthy diet for pregnancy is essential not only to boost fertility and reduce the risk for pregnancy-related problems but also for the overall health of a woman as well.
The following are essential nutrients and vitamins that can definitely help a woman increase her chances of pregnancy
Proteins from vegetables
Although protein is highly available in red meat, better and healthier alternative for protein source are found in vegetables.
Beans, lentils, and legumes are a great source of protein, as well as spinach.
Carbohydrates
Carbohydrates still play an important role in the balanced diet as it provides the much-needed energy for daily activities. However, do away with refined sugar, white rice, white bread, and other processed sources. Better substitutions for these are brown sugar, brown rice, and whole grain bread. Switching to less processed alternatives can have a significant effect in the diet.
Fats from Dairy Products
Full-fat dairy foods help women increase fertility rate. Ice cream can help in the ovulation process. However, they should also monitor their intake as they may also acquire fats from other sources.
Multivitamins
These supplements help women on fertility issues. But before rushing to the drugstore to get one, they should always seek a physician for advice to which multivitamins they should take.
Iron
Foods with high levels of iron can help prevent fertility-related problems. Furthermore, iron is needed to maintain healthy supply of blood to the fetus, making it essential part of pregnancy diets. Good sources of iron include green vegetables, beans, lean meat, and poultry products. Protein sources, such as meat and poultry, help maintain healthy level of iron.
Calcium and Vitamin D
Foods containing high levels of these nutrients should always be a part of pregnancy diets as it helps with the development of the baby’s bones and teeth. Milk and vegetables are very good sources of calcium and vitamin D.
Folic Acid
Folic acid is necessary as it helps on the production of a woman’s sex hormones and increase fertility rate. Good sources include citrus fruits.
Monounsaturated Fats
While Trans fats, which are commonly known on food labels as types of hydrogenated oils, are bad for people’s health, not every fat is bad. Monounsaturated fats, like olive oil, helpful to relieving fertility problems.
Omega-3
Omega-3 doesn’t only boosts fertility but also greatly improves heart condition, thus it is an essential part of pregnancy diet. This highly important nutrient is commonly found in fish.Flax seeds are also good source of omega-3.
However, healthy pregnancy diet should be maintained along with the avoidance of unhealthy foods and vices to effectively live a healthy lifestyle. The following should be avoided.
Alcohol – It can greatly reduce a woman’s fertility rate, as well as pregnancy-related problems.
Cigarettes – this should definitely be avoided. Cigarette smoking has always been linked with birth-related physical defects, as well as other health problems.
Caffeine – as with alcohol, it also reduces the chances of pregnancy. Avoid high-caffeine beverages like coffee, tea, and tea, and foods like chocolate.
Processed foods – These contain chemicals, preservatives, trans fats, and other unhealthy substances that can affect fertility rate. Processed foods include canned goods and foods coming from fast food chains.
Fish with high mercury content- Mercury can cause pregnancy-related issues such as birth defects. Avoid king mackerel, swordfish, shark, and tilefish, as these fishes are known to have high levels of mercury.
There are also specific diet programs for different kinds of lifestyle. However, before taking a specific program, a woman should consult a nutritionist first to help guide her on the proper diet.
Healthy pregnancy and diet should always come together. To put it simply: the healthier the foods in the diet, the better the chances of getting pregnant and having healthier pregnancy. Combined with proper exercise and avoidance to vices, a healthy diet will definitely yield great and satisfying results.
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Keeping Pregnancy Weight Gain Healthy
Keeping Pregnancy Weight Gain Healthy
So you’re thinking… the baby’s only 9 pounds. Where does the rest of that weight gain come from? Remember that your entire biology adapts to the life it is cultivating within you. Your body is increasing its blood and fluid volume, adapting a larger uterus, placenta and larger breasts as well increasing the vital amniotic fluid.
During pregnancy a few women experience the ability to loosen up on eating habits because it is normal to gain weight during this time and everybody acknowledges the cravings. Yet others quiver at the thought of gaining too much pregnancy weight. During this time it is best to discover a little of an in-between ground as weight gain is essential, but too much is not healthy either.
An individual may be consuming for 2 now, yet remember it is not two grownups. Without some rules of thumb it may become difficult to recognize precisely what consuming for 2 should imply.
How much is too much and how much is not adequate? It is crucial to comprehend both ends of the spectrum.
Broadly speaking if you’re at a healthy weight, established by your height, when you get pregnant you ought to acquire around twenty-five to thirty-five pounds during a person’s pregnancy. The amount you should gain will depend on your personal situation though so it’s important to have a discussion about this with your doctor. (Always consult a physician before taking advice from a resource online.)
This may sound like a lot considering the baby will only weigh a fraction of that, but that only means eating around 200 extra calories a day in the first trimester and around 300 calories in the second and third trimesters. Steady weight gain is more important in the last two trimesters.
To help support the growth of the baby you will want to make those healthy calories.
Women who are underweight when they become pregnant will need to gain a bit more, perhaps twenty-eight to forty pounds during pregnancy. But women who are overweight should gain less, perhaps 15-25 pounds. While losing weight can help with a variety of health issues, trying to lose weight while you’re pregnant isn’t a good idea. All women need to gain some weight while they are pregnant.
While it’s important to gain weight during pregnancy too much weight can cause more problems with things like varicose veins, excessive stretch marks, backaches and high blood pressure. Gaining excessive weight also makes it more difficult to get back to normal after the baby is born, and contributes to more stretch marks.
But not gaining enough weight can contribute to an underweight baby or the baby being born early. It’s important to gain a healthy amount of weight but not too much, both for your health and the baby’s.
It is a great time to take a good look at your food selections to determine where you are able to bring in a few improvements by supplying foods that contain more nutrients. For example instead of eating iceberg lettuce try a deeper green variety like spinach, then top your salad with beans and nuts instead of croutons and try eating a whole grain roll instead of a white one. Small alterations may constitute a large difference.
If you end up gaining thirty pounds during pregnancy and your baby is born weighing 9 pounds you may wonder where the rest of the weight is concentrated. Things that make up for that extra weight include the placenta, amniotic fluid, larger breasts and uterus and increased fluid and blood volume.
What you eat and the amount you eat during pregnancy is so important for the health of your new baby. It’s good to focus on eating a variety of foods and as many nutrient dense foods as you can. As long as your core diet is healthy giving into a few of those junk food cravings won’t be so bad as long as it’s within reason.
Your pregnancy diet is vital to the growth of your new child. Focus on variety and nutrient density as much as you can. Keep the core of your daily diet strong and wise so that giving into a few guilty pleasure cravings won’t be the end of the world.
Ingredients For a Healthy Pregnancy – Diet Health During Pregnancy
Ingredients For a Healthy Pregnancy – Diet Health During Pregnancy
Pregnancy is not merely a one-woman job. Although the woman does the main task of carrying the baby in her womb for nine months, the cooperation and support that her husband or partner provides is just as important in ensuring the success of the pregnancy. One way in which the husband or partner can demonstrate his support is by participating in a men’s health diet in the same manner that his wife is undergoing a pregnancy health diet. Doing so would benefit two things – while his being on a men’s health diet during his wife’s pregnancy serves as a source of encouragement for his wife, his health is boosted as well. Though there are no clear-cut formulas for a perfect pregnancy, there are plenty of factors that can aid greatly in ensuring the pregnancy’s success, such as: having a healthy diet during pregnancy, having the husband or partner participate in a men’s health diet, and making sure to take a good amount of DHA Omega-3 nutrients.
What is DHA Omega-3, and how can it help in ensuring a healthy pregnancy? It is a group of essential fatty acids absorbed by the body through the food we eat.
DHA Omega-3 serves to regulate bodily systems such as the cardiovascular and reproductive systems, which are particularly important functions for someone who is pregnant. Taking good amount of DHA Omega-3 is beneficial not only for a pregnant woman, but improves men’s health, and especially the baby’s health as well. Nutrients in Omega-3 help to fully develop the brain and nervous system, form the retinas, and aid in forming the tissue of a baby in the womb. Aside from these, babies who receive a good amount of Omega-3 before they are born are less likely to possess any birth defects, or acquire breast or prostate cancer, or any other chronic illness, in the future. Given this fact, consuming DHA Omega-3 as part of the diet during pregnancy would not only benefit the woman, man, and baby’s health for the time being, but would bring about long-term positive health effects as well.
The importance of including Omega-3 as part of the diet during pregnancy as well as the men’s health diet should not be underestimated. DHA Omega-3 can mostly be found in the following:
Fish with oil such as mackerel and sardines
Fish oil and cod liver supplements
Tuna
Bread and fruit juice
Vegetables, especially the ones which are green and leafy
Sunflower seeds
Walnuts
As with any food, however, too much of Omega-3 foods could be harmful instead of being helpful. The high sodium content in too much sardines, for instance, could have a detrimental effect to the diet during pregnancy as well as men’s and the baby’s health. The key is to consume foods rich in Omega-3 as part of the pregnancy diet in moderate amounts. By keeping this in mind, the health of the mother during pregnancy, the men’s health, and most importantly the baby’s health are better improved.
Categories: Healthy Pregnancy Tags: Diet, During, Health, Healthy, Ingredients, Pregnancy
Tips for Pregnancy Diet Plan for Healthy Pregnancy
Tips for Pregnancy Diet Plan for Healthy Pregnancy
A pregnant woman can ensure that her baby gets a healthy start in life by following a pregnancy diet plan. Do you know the advantages of eating well during pregnancy? If not, then wait no more to get a brief outline of this important concept.
Read more on Diet During Pregnancy and Pregnancy Nutrition and also visit on Pregnancy Guide
The benefits of taking nutritious diet are that it improves the chances of a normal birth weight, improves foetal brain development, and reduces the risk of certain birth defects. A sensible diet can also minimize common pregnancy-related problems such as morning sickness, fatigue, constipation, etc.
Sticking to any diet plan, of course, takes commitment and self-discipline.
For some soon-to-be mothers who are average eaters, this can be quite troublesome, whereas some may be less enthusiastic looking at the to-do list.
The best pregnancy diet plan consists of a good multivitamin tablet first and foremost. Doctors recommend a prenatal multivitamin tablet that is rich in folic acid.
The best pregnancy diet plan also contains a diet that includes up to four servings of dairy products each day. Dairy products contain vitamin D and are rich in calcium, necessary to the health of your unborn baby and might even boost that pregnancy glow you enjoy seeing.
Two servings daily of fresh green and leafy vegetables is recommended with your best pregnancy diet plan. Lettuce, cabbage, mustard greens and spinach are good choices. A wide variety of fruits should also be incorporated into your diet.
Another important factor in the health of the mom to be is the consumption of water. Staying hydrated is crucial and will help eliminate any swelling or salt retention. Your best pregnancy diet plan should always include 8 glasses of water each day.
Tips for Pregnancy Diet Plan
1. Never eat heavily-processed food. It won’t provide you the nutrients you need as part of healthy diet during pregnancy.
2. You can keep sliced vegetables sealed in a plastic bag in the refrigerator to make quick, healthy snacks.
3. Try to eat as much as organic food as possible. Thereby, you and your baby can avail numerous benefits of organic foods.
4. Try making your own snacks with nuts, seeds and raisins for eating on the go or you can always add these things to yogurt or ice creams.
5. Omega3 essential fatty acids are essential for healthy growth of the baby. If you are confused about the intake of fish oils, read more on taking fish oil while pregnant.
6. In spite of the signs of morning sickness during the first trimester, you should eat as much of healthy food as possible. Calcium rich foods should be included in a pregnancy diet plan. While following high protein, high calcium diets, you should be aware of the foods to avoid during pregnancy.
7. On the weekend, you can make double or triple recipes in advance, so that you won’t be tempted to eat fast food or junk food. For instance, smoked turkey can easily be smoked on a weekend and then it can be used in sandwiches, salads and casseroles all week.
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Healthy Weight-Loss After Pregnancy
Healthy Weight-Loss After Pregnancy
Healthy weight loss is extremely important to keeping those pounds away permanently. Most of us have indulged in some or other fast weight loss program not realizing that it can be very harmful for our overall health and long term weight goals. We don’t put on weight after a single night of bingeing so it is not fair to put the body through on starvation mode to lose weight quickly.
In fact not eating adequately can sometimes have exactly the opposite effect. The body assumes that there is literally a food shortage and in an attempt to ‘survive’ starts storing the food by cutting down the metabolic rate. The result: You feel lethargic and irritated without enough energy to carry on your daily work AND don’t lose a commensurate amount of weight. More important the moment you start eating normally, the weight spirals back. This causes a feeling of failure which proceeds to color all future weight loss efforts, dooming them before you even begin them.
A healthy body needs all the food groups to function effectively.
This includes proteins, carbohydrates, fats, minerals and vitamins that can come only from a balanced and not a restrictive diet. So it is necessary to ensure a healthy but simple diet complete in all respects for healthy weight loss. The food that we need to eat is easily available in the supermarket and need not be a fancy powdered mixture that makes a hole in our pocket. Some effective yet simple foods that assist in healthy weight loss include the following.
Water: Water is a large component of our bodies and is necessary for all body functions. It is also the only known zero calorie` food’. Staying hydrated prevents overeating since many a time the need to drink is confused with the need to eat.
If you don’t like water as it is, try adding a few mint leaves or lemon to enhance its flavor. Keep a bottle within easy reach so you drink up periodically. You will automatically find yourself eating less.
Green Tea: Drinking 6-7 cups of green tea has been clinically proven to assist in healthy weight loss. It is best taken plain without sugar or milk. However you can add lime juice or honey to make it more palatable or even drink it chilled without destroying its properties.
Raw salads and soups: Vegetables are naturally fiber rich and give a feeling of satiety when eaten before or as part of a meal. While raw salads with a low fat or no dressing are the best way to eat them, even soups and stir fried vegetables are great alternatives to other unhealthy snacks.
Fresh Fruits: Though higher in calories than vegetables, fruits are nature’s own dessert and can provide essential minerals, vitamins and other nutrients. They also satisfy the urge to eat something sweet making sure you don’t snack on something unhealthy later.
More important than eating less calories is eating foods with higher nutrient to calorie ratio which is the basis for healthy weight loss.
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Categories: Healthy Pregnancy Tags: After, Healthy, Pregnancy, WeightLoss
Healthy Fiber Diet and Pregnancy
Healthy Fiber Diet and Pregnancy
Dieting while you are pregnant may seem a bit confusing. In fact, a high fiber diet may sound contrary to a normal pregnancy diet but you should know that fiber is an important part of a healthy diet. Therefore, if you have been worried about using a fiber diet while you are pregnant you might be relieved to know that it is actually better for you and your child.
Fiber is a carbohydrate that is includes the non-digestible plant parts. This allows the fiber to pass through your digestive tract unaltered. There are two basic kinds of fiber, water-soluble that includes the edible parts of vegetables, seeds and fruit, and insoluble which is fiber that you may recognize better as roughage. Cellulose that you find in wheat bran and various other grains is a good example of insoluble fiber.
Pluses – of High Fibre Diet Commonly called bulk, fiber will slow your foods progress through your intestinal tract giving the body more time to absorb all the various nutrients while at the same time regulating your stool.
A healthy fiber diet while you are pregnant is a great idea for many reasons. Fiber will keep your digestive system functioning correctly by making waste material soft, aiding in nutrient absorption and slowing the rate at which you process sugars. The latter will prevent your insulin levels from spiking and dropping.
Vegetables are a great source of fiber and are very high in nutrients. They are an excellent food choice during pregnancy and in fact, many doctors recommend that pregnant women eat a diet high in vegetables. This makes it simple to maintain a high fiber diet while you are pregnant. It is also convenient as you can just add an extra helping of vegetables to your evening meal.
Start with a dinner of whole-wheat pasta, vegetables and bread, topped off with fresh fruit, which is another excellent source of fiber and vitamins.
Many intestinal tract problems can be averted with a high fiber diet. Things like colon cancer, diabetes, irritable bowel syndrome and even hemorrhoids can be reduced or totally avoided with this kind of diet. This is an added benefit during pregnancy as these ailments are common problems. You could even find you cholesterol is lowered with a high fiber diet.
Cons – of a Fibre Diet: When you are pregnant and eating a high fiber diet, you need to be sure you are drinking enough fluids. If not you will find yourself in the awkward position of dealing with constipation. Try to consume the recommended eight glasses of water per day to avoid this problem.
Often times what you avoid, eating is as important as what you do eat. You will need to resist the temptation to eat out at restaurants or fast food chains; the food in these places is full of saturated fats and bleached flour products. When the alternative is cabbage or cauliflower this can be a difficult choice to make.
A fiber diet while pregnant will mean that you have to change the manner in which you shop for groceries. Gone are the junk foods and in their place high fiber vegetables, completely grain bread, and starches. The nice thing about it is the high fiber diet will take care of many of the cravings you will experience which is the number one reason women gain extra weight while they are pregnant. Bottom line is a fiber diet while pregnant can help you stay in shape so to speak.
Fibre diets and pregnancy go together quite well and can ease some of the symptoms such as constipation and hemorrhoids. Foods that contain fibre also contain healthy nutrients and vitamins, which are good for the baby, too!
Categories: Healthy Pregnancy Tags: Diet, Fiber, Healthy, Pregnancy
Healthy Weight Gain During Pregnancy
Healthy Weight Gain During Pregnancy
It is difficult for a pregnant woman to maintain her regular weight during pregnancy. In fact, weight gain is inevitable at this stage as it indicates that baby is growing normally. However, the inability to gain weight during pregnancy may result in a low birth weight of the baby.
It is normal to gain around 20-30 pounds or 10-15 kgs of weight until delivery. Also, the maximum weight gain happens during the last two trimesters. But, is it possible to maintain a Healthy weight gain during pregnancy? Well, your weight gain depends on your diet. Therefore, you must eat a balanced diet having essential nutrients. Moreover, it is also important to eat healthy foods and stay away from junk food. We all know that junk food is loaded with empty calories with harmful effects. But, if you feel a strong urge to have a burger, go for a veggie burger and try eating a bowl full of salad with it to get extra nutrients.
In short, you need to make healthy choices to stay healthy.
Try to avoid caffeine and alcohol during pregnancy as they prevent absorption of folic acid and iron, and extract calcium from your bones. All of these nutrients are important for the normal development of the fetus. Also, avoid eating uncooked and raw eggs as they may contain harmful bacteria, which can affect the growth of your child. You require including only 5 percent of fat in your daily diet in order to stay healthy. Do you know almost all foods that we eat have some amount of fat in them? Some fruits provide you with 5-15 percent of fat, whereas grains offer you around 3 to 10 percent fat. Even fresh leafy vegetables may also provide you around 1 -10 percent fat.
You should avoid the intake of certain additives in your food to avoid developing complications during pregnancy.
For example, you must avoid using Monosodium glutamate- a flavor enhancer that can cause headaches and stomach upset among pregnant women. Various colorings used in processed foods can also be harmful at this stage while many others are completely safe. Avoid using green, red , and yellow colorings.
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