A Pregnant Woman’s Guide to Maintaining Healthy Body Weight

Managing your weight during pregnancy is important for you and your baby. It reduces your risk of birth complications and promotes healthy development. It also helps you to get back in shape after delivery.

However, only 32% of expectant mothers gain the recommended amount of weight, according to the Centers for Disease Control. Almost half gain too much and 21% gain too little.

These figures suggest that eating for two can be more complicated than it sounds. While only your doctor can assess your individual needs, you may be surprised to discover how few extra calories most women need.

Help you and your baby to make a healthy start. Find out what you need to know with this guide to watching your weight during pregnancy.

Gaining Weight During Pregnancy:

1. Set goals.
While each pregnancy is unique, there are general guidelines to keep in mind. Most experts suggest a weight gain of about 25 to 35 pounds if you’re average weight, 30 to 40 pounds if you’re underweight, and 25 pounds or less if you’re overweight or obese.

2. Break it down.
If your baby weighs only about 8 pounds, what accounts for the rest of the total? That represents other changes related to pregnancy, including increased blood volume and fat to prepare for breastfeeding.

3. Stay on schedule.
When you gain weight matters too. Most women require no extra calories during the first trimester, and then about 300 extra calories daily during the second and third trimester to gain about a pound a week.

4. Extra preparation for twins.
You’ll probably need to gain more weight if you’re expecting multiple births. Your doctor can help you determine your specific needs.

5. Eat often.
If you find it difficult to put on weight, try eating more than 3 meals a day. Add an extra serving or two into your morning and late afternoon.

6. Carry snacks.
Make those extra calories nutritious. Keep a cooler with vegetables and yogurt in your car. Store almonds and sunflower seeds in your handbag.

7. Add fats.
Increasing your fat intake can be a convenient way to consume more. Use a little extra oil and butter while cooking. Switch to whole fat dairy products.

Losing Weight During Pregnancy:

1. Start early.
If you’re overweight and not pregnant yet, you may want to reduce before you conceive. Slimming down increases your fertility and lowers your risk for conditions like gestational diabetes.

2. Follow up.
Losing weight during pregnancy is rarely recommended. Unless your doctor says otherwise, be patient and plan on dieting after you deliver.

3. Avoid extras.
On the other hand, it’s usually okay to slow down if you’re gaining too much weight too quickly. Start by making small changes like cutting back on sugar and salt.

Healthy Eating During Pregnancy:

1. Focus on whole foods.
Pregnant women can eat the same balanced diet as anyone else for the most part. Try to get most of your calories from vegetables and fruits, whole grains, lean proteins, and healthy fats.

2. Make safe choices.
Keep in mind that you are more vulnerable to foodborne toxins when you’re expecting. Play it safe and avoid foods like raw cookie dough, undercooked meat, and fish that is high in mercury.

3. Stay active.
Physical exercise will help you to manage your weight and deal with stress. Experts recommend about 30 minutes of moderate exercise daily, such as walking or prenatal exercise classes.

Follow your doctor’s recommendations for prenatal visits and discuss your concerns about weight gain and other issues.

A healthy diet and proper medical care will increase your chances for a safe pregnancy and a happy baby.

Learn more about your health online when you read the rest of our information here about: Pregnancy online guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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Healthy Diet Changes for the First Trimester of Pregnancy

The first trimester of pregnancy can be a challenging time for a woman. However, these quick diet changes can help you adjust.

A pregnancy can drastically change your diet, but cravings aren't the only challenge.

Protect you and your baby during your first trimester with these healthy nutrition tips:

1. Eat healthy for two.

Your baby depends on you during your pregnancy, so it's important to start eating healthy as soon as possible.

* If you struggle with healthy diets, then you may want to consult your doctor for help. It's crucial that you start a healthy, vitamin-rich diet plan to help your baby develop.

2. Take a prenatal vitamin.

Food is an important source of vitamins, but it's not enough during a pregnancy.

* Your doctor can recommend a good prenatal vitamin that will have the nutrients your baby needs. There are a variety of brands, so you may want to get your doctor's advice before shopping.

3. Add folate to your diet.

Folate is also essential for the proper development.

* You can take vitamins with folic acid, but foods offer another option. Folate can be found in beans, edamame, lentils, spinach, and fortified cereals. Your body needs folate to prevent birth defects in your child.

4. Get enough iron.

Iron is another important nutrient that your body needs during pregnancy.

* If you're not vegetarian, you can use meat as the most common source of iron. If you're vegetarian, vegetables like beans, spinach, and lentils can provide you with iron. Eggs and apricots are also good sources of this nutrient.

5. Eliminate all alcohol.

Alcohol has been linked to birth defects and developmental issues in children. If you're trying to stay healthy for your baby, then consider cutting out all alcohol during the pregnancy.

6. Add fish.

Fish is an omega-rich food, but it's important to avoid certain kinds during pregnancy.

* Women who are pregnant sometimes eliminate all fish because they're worried about chemicals like mercury. However, doctors state that you can still eat fish.

You should avoid sushi, shark, and swordfish because they're more likely to have poisons. However, salmon, trout, catfish and sardines are generally considered safe.

7. Avoid eating hotdogs and soft cheeses.

They may contain Listeria, which is a harmful bacteria that can hurt your child or even lead to miscarriages.

8. Get enough calcium.

Calcium is important for your bones, but it's also essential during pregnancy.

* Your baby needs calcium to develop strong bones. You can find calcium in traditional dairy sources like milk, cheese, and yogurt. However, you also have other options like fortified orange juice and fortified cereals.

9. Switch to well-done meat.

You don't want to risk getting bacteria from undercooked meat during your pregnancy.

* Your meat needs to be well done because Listeria, Salmonella, and other bacteria can harm your baby and even lead to miscarriages or stillbirths.

* You may want to get a meat thermometer to ensure your meat is done.

10. Deal with your cravings.

The cravings may be sudden and impossible to avoid. However, you can learn to deal with them.

Try substituting healthier options like fruits instead of candy bars during a sugar craving.

The first trimester may be easier to handle once you follow these quick diet changes. You also may want to consult your doctor or dietician for help.

Learn more about your health online when you read the rest of our information here about: Pregnancy online guide and also download the free health report available there!