Not only will you be providing good nutrition for your baby, but your blood sugar will stay level throughout the day so you're less likely to feel starving at dinnertime.
Fruit with lots of fiber and high water content — like grapefruit, oranges, apples, berries, pears, and plums — can also help you feel full and keep constipation at bay. Choose a variety of colors and types of fruit throughout the day.
Include plenty of deep-pigmented berries, which offer a lower glycemic load, are a good source of fiber, and are packed with phytonutrients. It's important to avoid dehydration during pregnancy — and drinking enough water has the added benefit of helping you feel satisfied between meals and snacks. Some nutritionists suggest adding more for each hour of light activity.
Largeman-Roth recommends three liters of water daily, or fluid ounces. Other experts suggest monitoring urine color: If it's dark yellow or cloudy, your body needs more fluids. Sip throughout the day to keep your urine color pale yellow or clear — a sign of proper hydration. Drinking water also eases constipation, one of the less happy side effects of growing a person inside of you.
When you're pregnant, your digestive system slows down, which ensures that you wring every possible bit of nutrition from your food. Getting enough fluids will help keep things moving along and also prevent uncomfortable bloating. Largeman-Roth ups her water intake by keeping a pretty glass or water bottle with her at all times and chilling pitchers of water with sliced lemon, lime, or cucumber to make it more appealing. If you're feeling like your body could use additional electrolytes you're feeling sluggish, have brain fog, or signs of dehydration or you're aware that your diet is depleted in a variety of minerals, consider making a mineral mocktail including filtered water, freshly squeezed orange juice, and a pinch of mineral-rich salt.
No one expects you to avoid French fries and ice cream completely when you're pregnant. After all, food cravings come with the territory. The key is to satisfy your urges while getting the protein and healthy fats that you and your baby need and that will help you feel full. You get the fiber you need to help prevent constipation, plus the sweet crunch you're craving. When Largeman-Roth was pregnant and craved the salty satisfaction of chips and salsa, she toasted a tortilla, then topped it with a fried egg and a pile of shredded cheese, salsa, and diced avocado.
Of course, sometimes you just want to eat a doughnut. And that's okay. Hyman, the California ob-gyn, tells her patients they shouldn't deprive themselves of a favorite treat. Instead of making it a daily habit, though, she advises enjoying it once a week. Carbohydrates can be a pregnant woman's best friend, especially if you're battling the nausea and vomiting of morning sickness. But simple carbs such as white bread, rice, baked goods, many breakfast cereals, and pasta raise your blood sugar without giving you the nutrition that comes with whole grains.
Better to reach for complex carbohydrates — such as beans, fruits and vegetables, brown rice, quinoa, and whole grain breads and pastas — which not only provide you and your baby with more nutrients, but will help you feel full for longer and make you less likely to give in to unhealthy cravings later in the day.
One of the most valuable things a pregnant woman can do is walk , says Jeanne Conry, past president of the American College of Obstetricians and Gynecologists. For expecting moms who are new to exercise, Conry recommends a program she calls "10 Minutes for Me. Every 30 days, she has them add another 10 minutes, so that by the end of the first trimester they're walking 30 minutes daily, which they can continue to do for the rest of pregnancy.
Boston ob-gyn Laura Riley, who is medical director of labor and delivery at Massachusetts General Hospital, suggests that her patients purchase pedometers and shoot for 10, steps a day. It may sound daunting, but remember that steps done while running errands and walking around the office still count. Unless your workout routine includes competitive kickboxing or other risky activities for expecting moms , there's no reason you can't keep it up during pregnancy.
With the exception of contact sports, Riley tells her patients to "do whatever they normally do — running , walking, aerobics, whatever.
There are very few things you cannot do during pregnancy. Women having twins need to gain 37 to 54 pounds For most pregnant women, the right amount of calories is: 1, calories per day in the 1st trimester 2, calories per day in the 2nd trimester 2, calories per day in the 3rd trimester. What's Causing the Weight Gain? Here is a breakdown of how 35 pounds 16 kilograms adds up: Baby: 8 pounds 3. Managing Weight During Pregnancy. Below are some healthy eating tips to help you get started.
Healthy choices: Fresh fruits and vegetables make good snacks. They are full of vitamins and low in calories and fat. Eat breads, crackers, and cereals made with whole grains.
Choose reduced-fat dairy products. You need at least 4 servings of milk products every day. Also choose low-fat or fat-free cheese or yogurt. Foods to avoid: Naturally sweetened is better than foods and drinks with added sugar or artificial sweeteners. Food and drinks that list sugar or corn syrup as one of the first ingredients are not good choices. Many sweetened drinks are high in calories. Read the label and watch out for drinks that are high in sugar.
Substitute water for sodas and fruit drinks. Avoid junk-food snacks, such as chips, candy, cake, cookies, and ice cream. The best way to keep from eating junk food or other unhealthy snacks is to not have these foods in your house. Go light on fats. Fats include cooking oils, margarine, butter, gravy, sauces, mayonnaise, regular salad dressings, lard, sour cream, and cream cheese. Try the lower-fat versions of these foods.
Eating out: Knowing the amount of calories, fat, and salt in your food can help you eat healthier. Make sure you know which foods are safe to eat during your pregnancy. As your baby grows, an extra 1, to 1, kilojoules a day in the second and third trimesters is likely to provide a healthy weight gain. This includes fresh fruit and vegetables, wholegrain breads and cereals, legumes, lean meat, fish and low-fat dairy products. You should check that your diet contains the nutrients that keep you healthy and that will give your baby a healthy start such as folic acid , iron , calcium , iodine and protein.
Walking, swimming, aqua aerobics and pregnancy exercise classes are good choices. They will help prevent you from putting on extra weight, reduce your risk of gestational diabetes, and make you fitter so you can cope with labour better.
Learn more here about the development and quality assurance of healthdirect content. Pregnancy weight gain is normally Gaining too much weight during pregnancy is unhealthy. Overweight and obese pregnant women should gain only kg. Read more on Parenthub website. Weight gain is a normal part of pregnancy. The amount of weight you put on partly depends on your weight before pregnancy. Read more on SA Health website. Managing your weight while you are pregnant is not always easy.
Knowing how much weight gain and what you can do to keep active is helpful. Read more on Jean Hailes for Women's Health website. There are many benefits to be gained from regular exercise during pregnancy. These include physical benefits and the prevention of excessive weight gain, as well as benefits for psychological wellbeing.
Foods you should avoid, listeriosis information, mercury in fish, weight gain in pregnancy. Read more on NT Health website. Find out how much weight you should expect to gain at each stage of pregnancy, based on your BMI, and tips on what to eat and how to exercise while pregnant. Read more on Queensland Health website. By week 15, your baby may be able to respond to sound and light, while you are gaining weight and your skin and hair are changing.
Your baby's weight gain should slow down since they are now ready to be born.
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