Talk with your health care provider about what weight gain is right for your pregnancy. Your baby might weigh in at 7 or 8 pounds about 3 to 3. That accounts for some of your pregnancy weight gain. What about the rest? A pregnant woman of normal weight, who gets less than 30 minutes of exercise a week should strive for a caloric intake of:.
Limiting processed foods, sugars and extra fats can help you attain your goals. Remember this is just an average; you and your health care provider need to decide what is best for you. Mayo Clinic: Pregnancy Weight Gain. Pregnancy Weight Gain. Is how much weight you gain during pregnancy important? Talk with your health care provider about what weight gain is right for your pregnancy Where does pregnancy weight go? The good news? In fact, losing a few pounds in the first half of your pregnancy is a common occurrence hello, morning sickness and food aversions!
Feeling nauseous and experiencing occasional vomiting at any time of the day may cause you to maintain your weight or lose a few pounds. Fortunately, this typically subsides in the second and third trimester. Pursing your lips at the sight of your favorite plate of scrambled eggs and bacon is also common in the first trimester.
One of the most common causes of significant weight loss is hyperemesis gravidarum , which is the most severe form of nausea and vomiting during pregnancy. This occurs in about 3 percent of pregnancies and typically requires treatment. One of the perks of being pregnant is being able to ditch the diet mentality more easily. We should likely all ditch it, permanently. In fact, unless your doctor has told you otherwise, you should maintain your pre-pregnancy intake.
However, as your pregnancy progresses, a gradual increase in calories is recommended. The Academy of Nutrition and Dietetics suggests a range of 2, to 2, calories a day, depending on your BMI prior to pregnancy.
This equates to the following increase per trimester use your pre-pregnancy intake as a baseline :. Most of us begin this journey with high hopes of eating healthily, exercising regularly, and avoiding anything with a shelf life longer than our pregnancy.
Between managing work, other children, social obligations, and all those trips to the restroom, finding the time — and energy — to maintain your pre-pregnancy exercise schedule or whip up a celebrity-inspired meal is sometimes a real challenge.
So, what should you aim for? Physical activities that are excellent choices during the first trimester include:. Set a goal to exercise most days of the week, or at least minutes each week. The important thing is to stick to what you know. As far as nutrition, aim to eat a balanced diet with a variety of foods. Below are some healthy eating tips to help you get started.
Healthy choices: Fresh fruits and vegetables make good snacks. They are full of vitamins and low in calories and fat. Eat breads, crackers, and cereals made with whole grains. Choose reduced-fat dairy products. You need at least 4 servings of milk products every day. Also choose low-fat or fat-free cheese or yogurt. Foods to avoid: Naturally sweetened is better than foods and drinks with added sugar or artificial sweeteners.
Food and drinks that list sugar or corn syrup as one of the first ingredients are not good choices. Many sweetened drinks are high in calories.
Read the label and watch out for drinks that are high in sugar. Substitute water for sodas and fruit drinks. Avoid junk-food snacks, such as chips, candy, cake, cookies, and ice cream. The best way to keep from eating junk food or other unhealthy snacks is to not have these foods in your house. Go light on fats. Fats include cooking oils, margarine, butter, gravy, sauces, mayonnaise, regular salad dressings, lard, sour cream, and cream cheese.
Try the lower-fat versions of these foods. Eating out: Knowing the amount of calories, fat, and salt in your food can help you eat healthier.
Most restaurants have menus and nutrition facts on their websites. Use these to plan ahead. In general, eat at places that offer salads, soups, and vegetables. Avoid fast food. Cooking at home: Prepare meals using low-fat cooking methods.
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