First things first, gaining weight during pregnancy is considered normal, and is nothing to worry about. That said, however, it’s important to stay within the healthy weight gain range throughout your pregnancy. Putting on too much weight can increase your risk of experiencing pregnancy complications. So, how can you avoid gaining too much weight during pregnancy?
1. Eat healthy food – ok, this one might sound obvious, but it is important. The occasional treat is ok, but you should be eating healthily the overwhelming majority of the time. Not everyone does this, so you may find you need to totally change the way you eat, but pregnancy is the perfect time to do this. Switch your usual snacks for healthy alternatives, like fresh berries, dried fruit and nut bars.
2. Avoid fatty foods – there are good fats and bad fats. Keep eating good fats – coconut oil, avocado and nuts, but cut out the bad fat. Processed foods, sugary sweet treats and take away pizzas are likely to contain bad fats. By all means, allow yourself the occasional luxury, but these foods shouldn’t be eaten on a daily basis.
3. Cut out the empty calories – the term ‘empty calories’ refers to calories you consume that do not add nutritional value for your diet. For example, sodas, crisps and chocolate bars will do little in the way of providing much-needed nutrients for you and your developing baby, but do take up some of your daily calories. You should only be eating so many calories each day, so make sure you’re getting the most out of yours by eating a nutritious, balanced diet.
4. Take regular exercise – one of the most important things you can to prevent excessive weight gain, is to exercise regularly. You should be aiming for half an hour a day, at least five days a week. Even just a brisk stroll home from the office could help you to maintain a healthy weight gain. Heading for a swim after work, doing a prenatal exercise DVD at home, or joining a prenatal exercise class could all count towards your new exercise routine.
5. Talk to a professional – your healthcare provider knows your unique situation, and is best placed to offer you advice on weight gain. Ask for advice and support to avoid gaining too much weight during pregnancy, and ask for regular reviews to check how you’re doing. Your healthcare provider should be weighing you at each appointment, so suggest that you track the weight gain together to make sure it stays in the healthy range.
What changes have you made to your diet this pregnancy?
Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related.
This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.