Gaining weigh during pregnancy it’s healthy for you and your baby, but keep in mind that everything has a limit. First of all, try as much as you can to get calories from clean foods. Adopting a healthy lifestyle will help you a lot after giving birth, meaning that losing weight will be easier. Most women gain between 11-15 kg during pregnancy, and in that 9-month period try to avoid a few things like: fried food in oil, artificial sweetened drinks and of course, sugar from cookies or anything like that.
- Fresh fruits and vegetables
I mentioned above that you should avoid sugar from cookies if you want to lose weight during pregnancy, that’s because you have empty calories over there. If you crave for something sweet, you can always get a fruit. That’s because you get a lot of beneficial micronutrients like vitamins and minerals. That will assure you a weight gain without a problem, keeping the baby healthy. Beans and spinach provide the necessary dose of iron, and an apple will provide natural antioxidants.
Lean meat, chicken or beef, it’s always recommended by nutritionists during pregnancy. Also let’s not forget about fish, which in limited quantities, it’s very important for a better body function. Avoid oceanic fish because it can have a high concentration of mercury, but eat salmon, sardines and tuna, maximum 340 gr per week, in 2-3 portions. Besides healthy proteins, fish can provide monosaturated fats that keep your metabolism in check.
- Whole grains
During pregnancy, to not gain too much fat and have problems later, when you want to lose weight, make sure to introduce in your diet complex carbohydrates. Give up white bread and replace it with whole grain bread, and always choose whole grain pasta and wild rice. It’s more nutritious and healthier than the white one, peeled.
- Pasteurized dairy products with low fat percentage
Nutritionists recommend pasteurized dairy products for your safety and your baby during pregnancy. But they recommend the ones with low fat percentage, because they provide the necessary calcium without loading you with unnecessary calories, which can be transformed in fat deposits.
- Coffee or green tea
Caffeine it’s permitted during pregnancy in moderated quantity, and it can keep you active in a way that you won’t become sedentary during, or after pregnancy. Maximum recommended quantity is 200 mg caffeine per day, which can be easily exceeded if you drink more than one cup of coffee and green tea per day. Don’t forget about caffeine in chocolate, you can find a higher percentage in chocolate with higher cocoa content.
- Hydrate yourself enough
Hydration it’s essential in any life chapter, but during pregnancy you should increase the liquid quantity consumed. We are looking at about 33ml/kg bodyweight, to help the mother and the baby also. Hydration is important, because it increases the blood volume of pregnant women. So to ensure a better circulation for the mother and baby, and to avoid constipation, drink more liquids.
- Avoid alcohol
Because of the direct toxic effects of the alcohol, the excessive consumption is without a doubt linked to infertility and congenital malformation. Also it’s one of the most common causes of mental retard in children.
- Get enough sleep
Quality sleep (7-8 hours per night) it’s essential for health and well-being of the body. In the first months of pregnancy, you will notice that you need even more sleep, which is normal. During pregnancy, sleep deprivation negatively influences the mother and the baby. A tired body releases cortisol and another stress hormones that promote weight gain. The famous “sleep at least 8 hours per night” it’s the best advice for the mother and baby health.
- Don’t eat for two, if you want to lose weight during pregnancy
Gaining too much weight during pregnancy can have a negative effect over the baby, by increasing the obesity risk for you and your baby over the course of life. Also let’s not forget about heard diseases and diabetes. Even though your appetite might increase during pregnancy, your real caloric needs in this semester are just a little increased, so don’t eat a lot over what you used to eat. In the second and third trimester, your caloric needs increase with a few hundreds, but no way they double. The number increases with maximum 500 kcal/day in the last weeks of pregnancy. A healthy baby it’s a well-fed baby, which depends mostly of the healthy habits of the mother. A healthy diet which ensures essential micro and macronutrients, sleep, hydration and excluding all harmful habits and products, will ensure your baby an excellent start in life!