Gaining weight is to expect for any pregnant woman. However, be aware that you should not take the expression “eat for two” literally. Packing on too many pounds may put you and your baby at risk for several health conditions such as preterm delivery, diabetes, high blood pressure and even birth defects. If you are gaining weight too fast, here is what you should do now:
Steer clear of empty calories
You need calories to keep your baby growing, but they have to be the right kind. The goal here is not to cut off weight since losing weight is harmful during pregnancy. What you need to do is to slow the rate at which you are gaining. Try to substitute what you are eating for a healthier type, for example:
- Skim milk for whole milk;
- Fresh fruit for dried fruits or fruit snacks;
- Baked potatoes for french fries;
- Grilled lean meat with no skin for fried red meat with skin;
- Fill up your stomach properly.
When you prepare your meal, think about foods that are big enough to fill you up for long but low on calories, such as:
- Fresh vegetables (especially green leaves);
- Fruits with a high water content, like melon;
- Lean poultry;
Keep yourself hydrated with plain water, not soda or juices.
Watch your portion
A “serving” of any food may actually be much smaller than you assume. For example, a serving of meat or poultry should only as big as a computer mouse; and a serving of cheese are not supposed to be bigger than a nine-volt battery. Get the recommended weight gain by eating nutritious foods at their right sizes.
Be careful with fat
You should not avoid fat completely. Some types of fat are essential to the development of your baby. Just do not eat fried foods, skip the butter you usually have with your bread and watch out for what is in your salad dressing.
There are many ways to be active during pregnancy. You can either enroll in a prenatal yoga class or simply add a few minutes of walking into your routine. If you are too busy to workout, you can just park your vehicle a bit far away and walk to work, and take the stairs instead of the elevator.
Many pregnant women are facing the same problem as you, so do not panic yet. If you can adjust your diet and lifestyle, you will be fine. Do your best to stick to the recommended weight gain for a healthy and joyful pregnancy.
Hello Health Group does not provide medical advice, diagnosis or treatment.