Gaining
weight too much in pregnancy makes you have higher risk of being obese. This is
about 6 times higher when your child is 1 year old.
Prenatal
diet affects your weight gain, helps you avoid complications as gestational
diabetes and nutrients that your baby is receiving, which affect the life of
baby. Therefore, your 300 additional calories each day (only in the second and
third quarters!) should be carefully chosen. Keep a good eating habit when your
child is born. Before you know, the baby will touch everything on your plate.
If you see anything about nutrition here familiar, it's time to give up them
for proper reason.
Gaining weight too much in pregnancy makes you
have higher risk of being obese.
Old
habit: skipping breakfast
Why is it
bad: “During pregnancy, blood sugar can drop fast
due to the hormone increase in placenta which stimulates insulin production”,
explains Sadaty. “Skipping meal can lead to nausea, vomiting and thoughtless”.
They do not call it gravidarum: it usually gets worse when your stomach is
empty. When you start breastfeeding, having breakfast is very important to get
enough calories to produce milk.
New beneficial
habit: Have a simple but
nutritious breakfast, ideally a meal with protein, carbohydrate and fat. For
example, a cup of cereal has high fiber, milk and fruit, a slice of whole grain
toast with peanut and butter; along with a bowl of strawberries.
Old habit: depending on vending machines
Why is it
bad: Most candies are
full of fat, sugar, salt and other substances without calories. Now it is time
to find other options. “No matter how much time you have during pregnancy, you
will have less time when you are a mum”, said Lauren Slayton, R.D, Foodtrainers
director in New York City. “Therefore, let's keep the habit of having handy,
nutritious food on hand.
New
beneficial habit: Storing
the low salt soups, low fat cheeses, cookie bars made of sunflower seeds, which
is whole grain and has low sugar, baked potato or fresh vegetables.
Old habit: having no fish
Why is it
bad: Yes, some seafood
contains mercury, which can penetrate into the placenta and harm the fetus.
However, having no fish can take away from you the benefits of fishes and
shellfishes which contain less saturated fat, high quality protein and omega-3
fatty acid. They can strengthen the brain and eyesight of the baby, helping
prevent postpartum depression, said the researcher.
New
beneficial habit: Avoid eating shark, swordfish, big markerel,
slice fish and white tuna. However, you should eat 12 ounces (2 average meals)
a week, including one kind of fish and shrimp, crab, scallop mussels that has
less mercury, such as Pacific salmon, shrimp, tilapia or sardines; or drink
supplement of omega- 3. The safety of canned tuna is still controversial.
Avoid eating shark, swordfish, big markerel,
slice fish and white tuna.
How
many kg should you increase?
|
In
Pregnancy period
|
The
recommended weight gain in pregnancy
|
|
Underweight (BMI* < 19.8)
|
28-40 pounds
|
|
Normal (BMI 19.8-25)
|
25-35 pounds
|
|
Overweight (BMI 26-29)
|
15-25 pounds
|
|
Obese (BMI from 30 and above)
|
11-20 pound**
|
* To calculate
your BMI, go to fitpregnancy.com/weightgain.
** Some experts asked about this the
proposal, if you are overweight, let talk to your doctor about your desire to
gain weight.
Old
habit: not drinking enough water
Why is it
bad: your blood volume has almost doubled in the
third quarter, so you need a lot of water to create it. Dehydration can lead to
fatigue, or even make you to be hospitalized and face serious consequences,
including low levels of amniotic fluid and preterm labor.
New good
habit: Slayton recommends drinking at least eight 8
glasses (8 ounces / glass) of water each day. “The urine has light color
proving you are drinking enough water”, said she.
“The
urine has light color proving you are drinking enough water”
