In order not to get too fat during pregnancy, the pregnant woman should eat healthily and without exaggeration, and attempt light physical activities during pregnancy, with the permission of the obstetrician.
Therefore, it is important to increase the consumption of foods rich in fiber, vitamins and minerals, such as fruits, vegetables and whole foods, such as rice, pasta and wholemeal flour.
- The weight to be gained during pregnancy depends on the BMI the woman had before becoming pregnant and can range from approximately 7 to 14 kg.
- To find out how much weight you can gain.
- Take the test under the gestational weight calculator.
To control their weight, women must adopt a diet rich in natural and whole foods, focusing on fruits, vegetables, rice, pasta and wholemeal flour, skimmed milk and its derivatives and lean meats, consuming fish at least twice a week.
In addition, it is preferable to consume homemade foods, using a small amount of oils, sugars and olive oil in the cooking of meals. In addition, all visible fat should be removed from chicken and fish meat and skin to reduce the amount of calories. on the diet.
To avoid excessive weight gain during pregnancy, it is important to avoid eating foods high in sugar, fats, and simple carbohydrates, such as white flour, sweets, desserts, whole milk, stuffed cookies, red meats, and processed meats, such as sausages, bacon, sausage, and salami.
It is also important to avoid eating frying, fast food, soft drinks and frozen prepared foods, such as pizza and lasagna, as they are rich in fats and chemical additives. In addition, you should avoid eating meat and vegetable broth dice, powdered soups or ready seasonings, as they are high in salt, causing water retention and increased blood pressure.
Below is an example of a 3-day menu to control weight gain during pregnancy.
In addition to following this diet, it is also important to do frequent physical activity, after talking with the doctor and having permission, such as hiking or aquagym. Check out the 7 best exercises to practice during pregnancy.
Excess weight during pregnancy can pose risks to both mother and baby, such as high blood pressure, eclampsia, and gestational diabetes.
In addition, being overweight also delays a woman’s recovery during postpartum and increases the chances that the baby will also be overweight throughout life. See how the obese woman’s pregnancy is going.
Discover other tips for managing your weight during pregnancy by watching the following video: