Not over-gaining weight when pregnant
When you are pregnant you are expected to gain weight in order to support the baby. However, there is healthy weight gain, and unhealthy weight gain. If you are an average weight when you get pregnant you should gain between 25-30 pounds, more if you were under-weight. So, what can you do to not over-gain weight when you are pregnant? You have to start by eating healthy, and then also eat in the right proportions.
Healthy eating is important for pregnant women and their unborn babies for more than how their figure is going to look afterward. There are many nutritional issues to consider ensuring good health of both the woman and baby, during and after pregnancy. A wide varied diet is vital in supporting the growth and development of the fetus and the maintenance of the woman's own health. It is especially important that you focus on healthy eating during the first few months, especially if you are sick, have trouble keeping food down, or are suffering from weird cravings.
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Part of not over-gaining weight is teaching your body when to stop eating. During pregnancy, there are increased requirements for most nutrients, which can mean that if you are not eating right, you will be feeling hungry more often, and wanting to eat far more food, which can lead to far too high of weight gain.
When you are pregnant, focus on foods that offer high levels of the following naturally, or use prenatal vitamins and supplements to help aid your need for extra nutrients:
Iron
Folate
Zinc
Vitamin C
Some foods that are high in these naturally include leafy green vegetables, orange juice, oranges, beans, legumes, etc.
Hormonal changes and the baby's growth during pregnancy may also affect the mother's response to food. This can lead to severe weight loss, or in some cases severe weight gain. So, to avoid problems like constipation, morning sickness or nausea, and indigestion, look for high fiber, fairly bland foods that offer health benefits. It is a good idea to plan your meals to ensure that you eat regularly and that you eat a well-balanced meal. For example, you may wake up sick, but skipping breakfast can lead to over-indulgence later in the day, or could lead to you filling up on sweets instead of foods that are good for you. So, if you feel too sick to eat a lot, at least try some toast and a piece of fresh fruit. This will help your body get the nutrients it needs to start the day, it will put something in your stomach to help settle it, and in the long run, it will mean that by mid-afternoon you aren't shoving donuts and candy bars into your mouth as fast as possible.
Cravings are a big part of weight gain in pregnancy. You might only feel like eating Twinkies for months on end. Well, if you give in to that craving you are going to have a butt to prove it. So, when you have a craving, fulfill it, but do it after eating something that is good for you so that you do not fill up on junk. If you crave something good for you, like tomatoes, for example, then eat until you are full. If you want something good for you, take advantage of it.
Not over-gaining weight when pregnant also means you should keep up regular activity and exercise. In some cases this is not possible, but you can talk to your doctor about it. It is not harmful to the baby, and in fact is very healthy for the fetus if you get regular exercise, as long as you do not get your heart rate up too high for an extended period of time.
