Pregnancy should be a time for healthy eating and regular exercise to ensure moms and babies stay on track, but excessive weight gain may cause health complications for mothers as well as increase the chances of giving birth to an overweight infant.
Women starting pregnancy at normal weight should avoid dieting but work with their providers to follow recommended dietary guidelines. Moderate intensity exercise such as walking and swimming should be practiced most days of the week to stay in good shape during gestation.
1. Eat a Healthy Diet
Dieting for healthy weight gain during pregnancy requires eating a varied and well-rounded diet composed of proteins, fruits, vegetables and whole grains. While avoiding high-fat foods with added calories such as avocados and nuts as sources of healthy fats; focus on carbohydrates that provide fiber like beans or whole grains as sources.
How much weight you gain depends on your pre-pregnancy body mass index (BMI). A doctor or midwife can assist in establishing what your target weight should be; excessive weight gain increases delivery complications like shoulder dystocia (become stuck after birth).
Protein-rich foods such as lean meats, poultry, fish and seafood should form the cornerstone of a nutritious pregnancy diet. You should also consume plenty of beans, peas, tofu, eggs, nuts and whole grains during your pregnancy in order to meet all the nutrient requirements for optimal growth and wellbeing. Be sure to consume these alongside other food groups so your body receives all its nutritional requirements!
Milk is another great source of protein and should be included as part of daily eating routine. Make sure to choose pasteurized milk over unpasteurized dairy as unpasteurized dairy can carry diseases that could be dangerous during gestation. You can enjoy milk as either cold glass of it or mixed into smoothies and fruit shakes. Also aim for 8 to 10 8-ounce glasses of water per day!
2. Get Regular Exercise
Expectant mothers need to gain weight during gestation; however, excess pounds may increase your risk for miscarriage (when an embryo dies before 20 weeks gestation) or cause delivery problems such as having a larger-than-normal baby and complicate labor. Exercise can help maintain a steady metabolism and encourage you to consume fewer calories during your gestation period.
One study suggests that pregnant women who engaged in two to three hours of moderate physical activity each week during their gestation were 40% less likely to gain too much weight than those who didn’t exercise, plus exercise helped with insomnia issues that can arise during gestation.
Regular exercise during pregnancy should generally be safe; however, pregnant women should first check with their physician before embarking on any new program. Walking and swimming are both popular exercises; strength training may also be beneficial, provided it does not involve too heavy of weights.
Modified push ups are safer alternatives to traditional crunches for pregnant women. In these exercises, you should start by positioning yourself on hands and knees with elbows beneath hips and fingertips facing forward; bend at elbows until your torso reaches near to floor before relaxing fully before repeating as many times as you safely can.
3. Keep Track of Your Calories
Pregnancy requires you to manage a multitude of details: doctor’s visits, cravings, preparation for birth and more. Calorie counting can often be an anxiety-inducing practice among expecting mothers; however, most likely it’s unnecessary and potentially counterproductive.
Every pregnant woman’s caloric needs vary depending on her pre-pregnancy weight and overall health, which makes having a balanced, nutritious diet the key to meeting those requirements and helping ensure a safe gestation.
However, it’s essential that pregnant women monitor their total daily calorie intake to prevent obesity or complications during gestation. Women who consume too few calories may end up giving birth prematurely with potential breastfeeding and developmental delays as a result.
If a woman is at risk for becoming overweight or underweight, she should meet with a healthcare professional who can provide guidance regarding nutrition and physical activity. They may even refer her to a registered dietitian for more tailored support.
4. Don’t Overdo It
Pregnancy places a considerable strain on your body, particularly during the first trimester. Overdoing it may result in fatigue, muscle soreness and serious complications like preterm labor and low blood pressure. Talk to your obstetrician-gynecologist (ob-gyn) about an ideal amount of exercise for you – usually your regular workout routine will be approved; just pay attention to how your body responds; listen to its needs by following its cues such as fatigue or shortness of breath while exercising; use an “Exertediency Scale”, where 1 is barely moving and 10 is almost breathless: aim for 6 or 7 on this scale when selecting exercise intensity levels from 1-10 where 1 = barely moving and 10 = almost breathless to maintain exertion scale 1-10 where 1 = barely moving and 10 = almost breathless when working out.
Women may find it challenging to gain weight during pregnancy, whether due to starting out underweight or suffering from morning sickness and food aversions. A balanced, nutrient-rich diet and moderate exercise can help manage your weight gain during gestation and keep you healthy throughout. Failing this may result in premature delivery or smaller than anticipated babies born later than anticipated which could present serious long-term health concerns – therefore working closely with a health care provider on an appropriate plan to ensure both mother and unborn child remain in optimal health throughout the gestation.
