Diet for pregnant women to maintain weight


Diet for pregnant women to maintain weight

Many pregnant women suffer from unhealthy weight gain, so they must follow a healthy diet. Let's learn about healthy foods for pregnant women in this article.

Diet for pregnant women to maintain weight

The importance of gaining the right weight during pregnancy is for the good and healthy growth of the fetus, but excess weight or even sharp weight loss can cause many health problems for both mother and child.

The increase in weight for pregnant women can cause them to suffer from many diseases, including; An increased risk of gestational diabetes, high blood pressure, and an increased risk of type 2 diabetes.

Many women may resort to a cesarean section instead of natural birth, due to the extra weight they gained during their pregnancy, and one of the benefits of a healthy weight for women during pregnancy is their ability to return to their normal weight after childbirth easily and quickly.

Diet for pregnant women to maintain weight

Pregnant women are usually advised to maintain their weight naturally during their pregnancy, by following a healthy diet, and it must be noted that women's bodies differ from each other, especially during pregnancy.

for example; Women who are characterized by their slim physique, have a BMI of no more than 18.5, so they should weigh 12.7 to 18.14 kilograms in the second and third trimesters of pregnancy

As for women who are overweight, they must have a BMI between 25 and 29.9, so some women may be obese because their BMI is over 30.

That is, during the second and third trimesters of pregnancy, they can weigh between 6.80 and 11.33 kilograms.

Example of a pregnant diet to maintain a healthy weight

It is worth noting that the American Society has established a diet for pregnant women, for one day, which includes three daily meals.

These meals are characterized by being small and balanced, in addition to three snacks during the day between the main meals. These meals include some nutritional foods, which are the following:

  • Breakfast: a meal that includes: Oatmeal, a banana, one slice of whole-wheat toast, two teaspoons of jam, and one cup of skim milk.
  • Snack: one cup of yogurt, and grapes.
  • Lunch: Turkey (preferably after exposure to steam heat to avoid listeria), cheese sandwich from whole wheat bread, one bag of potato chips, pear, plus one cup of skim milk.
  • Snack: Eat raw vegetables and dip them in a low-calorie sauce.
  • Dinner: One cup of wild rice, one cup of vegetables, one cup of skim milk, plus 124.41 grams of chicken.
  • Snack: One fresh fruit, or eat low-fat frozen yogurt.

Foods that should be included in a pregnant woman's diet

A pregnant woman's diet should include several foods, including:

  • vegetables and fruits.
  • Starchy foods were rich in carbohydrates.
  • Foods that contain protein in high amounts.
  • Foods rich in healthy fats such as omega-3, but excessive intake of unhealthy fats should be limited.
  • Foods that contain a high amount of fiber.
  • A healthy daily amount of calcium.
  • Foods that contain zinc and folic acid because of their importance and a great role in the growth and development of the fetus.

Foods to avoid during pregnancy

Among the most prominent foods that pregnant women should limit or even avoid throughout their pregnancy are:

  • Some types of fish contain mercury.
  • Uncooked or partially cooked meat.
  • raw eggs
  • Uncooked or undercooked ready meals.
  • Pate.
  • Avoid eating moldy ripe cheese.
  • Avoid alcoholic beverages during pregnancy.
  • Limit your intake of caffeinated beverages and foods.

Tips to avoid gaining weight during pregnancy

A pregnant woman should follow some tips that help her reduce weight gain during pregnancy, and the most important of these tips are:

  • Start your pregnancy at a healthy and good weight as possible.
  • Eat moderately, without overdoing it.
  • Drink plenty of water.
  • Start with a simple walking system and practice some sports activities.