The amount of weight a woman may gain in pregnancy varies a great deal, and only some of it is due to increased body fat. The unborn child, placenta, amniotic fluid and increases in maternal blood and fluid volume all contribute to weight gain during pregnancy. A woman gains average 10 to 12 kg during her pregnancy. More than 12-14kg is hard to loose. An obese woman should not gain more than 8-10kg. Here are few tips to maintain healthy weight in pregnancy…
- Dieting during pregnancy is not recommended as it may harm the health of the child.
- Always eat breakfast
- Eat frequently but watch portion
- Avoid starchy food like maida, potato, too much rice, but include whole grain, beans, nuts sprouts, cereals
- Avoid sweets and fats
- Drink low fat milk
- Have grilled meat instead of gravy
- Add 4-5 portions of fruits & vegetables
- There is no need to ‘eat for two’. Energy needs do not change in the first six months of pregnancy. Only in the last three months do a woman’s energy needs increase by around 200 calories per day.
- Avoid sedentary habits
- Moderate-intensity physical activity will not harm the mother or baby. At least 30 minutes per day of moderate intensity activity is recommended. This can include activities such as swimming or brisk walking. If women have not exercised routinely up to that point, they should begin with no more than three 15-minute sessions a week, increasing gradually to daily 30-minute sessions.
- Regular stretching exercises must be included in the schedule to be fit and flexible
Eat smart, exercise regularly, remain active…let pregnancy be a motivation to be fit & healthy!!