The Proper Diet for Pregnancy: How to Keep Weight at Bay
The Proper Diet for Pregnancy: How to Keep Weight at Bay
Your diet for pregnancy plays a major role in how much weight you will gain. If you want to minimize complications and have an easier journey back to your pre-pregnancy weight after giving birth, then you will limit your gain. Most experts agree that a gain between 20 and 30 pounds is all you should allow during pregnancy. So how can you keep your weight in check? Follow these guidelines for the best results:
1.Drink Your Water
Yes, it's boring. Yes, it can make you need to rush to the bathroom several times a dayalready an issue if you are pregnant. But drinking plenty of waterat least half your weight every daywill help you feel fuller between meals, eliminating the urge to overeat. It will also help combat common pregnancy ailments like constipation and water retention, both of which can lead to bloating and water weight gain. If you are bored with water, add a squirt of lemon juice or a sprig of mint to liven it up. Herbal teas can be enjoyed in moderation if you are simply too tired of drinking water.
2.Eat More Fiber
We all know that veggies and fruits are better for you than processed foods. And why is that? They contain more fibersometimes a lot more, depending on what type of fruit or veggie you're adding to your diet.
What's the benefit to fiber? Well, there's actually two. First, fiber can help you feel fuller for longer between meals, helping you to overcome that urge to eat too much. In addition, fiber can help with constipation, a common pregnancy ailment that can contribute to bloating. So rather than drink a glass of apple juice, have a real apple instead. The added fiber is a real benefit during the next nine months.
3.Exercise
When you are in that third trimester and can't even see your shoes, yes, staying motivated to exercise can be difficult to say the least. But staying active during pregnancy can help you keep from gaining too much weight and can help you stay lean and fit for the rigors of labor.
Many women change the type of exercise they do during pregnancy, opting for something less strenuous than traditional aerobic exercise. That's a good plan, and so is exercising with a buddy who can hold you accountable and make it more fun. Some expectant moms really like prenatal yoga; others prefer to swim, while still others just like to walk.
Whatever kind of exercise you enjoy, stick to your routine for the best results.
4.Eliminate Sugar
Yes, it tastes good, but there is nothing tasty about what sugar does to your body during pregnancy. It's the leading cause of obesity among pregnant women and has been linked to gestational diabetes. It can also cause your baby to grow too large, making a natural delivery even more difficult than it should be. So while it seems like an innocent-enough food for pregnancy, you should instead opt for stevia, agave syrup, raw honey, or xylitol. Steer clear of artificial sweeteners, which are full of chemicals and have caused troubling side effects.
5.Eat Healthy Fats
Did you know it's OK to eat fat during pregnancy? In fact, the right kind of fats can provide your baby with the necessary fatty acids he needs for proper neural and cognitive development. Healthy fats can also make you feel satiated for longer, keeping you from the urge to overeat.
What are healthy fats? You should opt for olive oil, organic butter, avocadoes, raw nuts, nut butters, and coconut oilall of which are excellent sources of the right kind of fat.
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