What to eat and how much of it is always important during pregnancy. Moreover, the amount of weight you gain will greatly impact you and your baby, increasing the risk of many health problems.
To know how much you should gain weight during pregnancy, first, you should know your pre-pregnancy body mass index (BMI).
Note: As It is your pre-pregnancy weight (in kg) divided by the square of your height (in meters).
Before you become pregnant, your BMI should be between 18.5 to 24.9, which is a healthy weight range. Your ideal weight gain should be between 11.5kg and 16kg during pregnancy.
But if you are above the normal BMI, you should gain less weight. And, if you are below the normal BMI, you should gain more weight during pregnancy.
Causes of your weight gain
You gain weight not only because of your baby but also due to extra body tissues. During pregnancy, tissues of the breast, uterus, and placenta grow, and fat storage increases. Besides, your body creates extra blood and fluid during pregnancy.
Tips to prevent extra weight gain during pregnancy
Eating healthy, nutritious food and doing regular exercise is the best way to maintain a good pregnancy weight.
Manage your calorie intake
Many people think that they need many calories during pregnancy. But it’s not the case.
- During the first trimester (first 12 weeks) – Most women don’t need extra calories.
- During the second trimester (13 to 26 weeks) – Most women need about 340 extra calories a day.
- During the last trimester (after 26 weeks) – Most women need more than 450 extra calories a day
Your calories should come from a variety of healthy foods rich in nutrients.
Here is the list of some super nutritious foods to eat to have a healthy pregnancy and a healthy baby.
Dairy products, especially milk and yogurt should be consumed every day. They have a good amount of protein and calcium.
Fresh green leafy vegetables are packed with so many nutrients like Vitamin C, K, A, calcium, iron, folate, and potassium. These should be consumed daily.
Lean meat, fish, and eggs are sources of high-quality protein. Eggs are rich in choline, a vital nutrient required during pregnancy.
Whole grains are packed with Vitamin B, fiber, magnesium, and carbohydrates.
Dry fruits are high in calories, vitamins, proteins, and minerals
Fruits and Vegetables should be eaten daily as they are very healthy
Taking proper water intake is important as your blood volume increases during pregnancy. So make sure to stay hydrated.
Do safe workouts
Ask your doctor during your first check-up whether exercising during pregnancy is good for you or not. Do those which your doctor recommends.
Most pregnant women need at least two and half hours of exercise in a week such as walking, swimming, yoga, etc.
If you do not exercise regularly, Walking is a great workout. It doesn’t stress your body much but can be very helpful to stay fit.
Doing Swimming or Yoga under guidance is also helpful to maintain a healthy weight.