![]() ![]() Planning meals during pregnancy is not hard, explains this ACOG patient FAQ, which folic acid, iron, calcium, vitamin D, weight gain, and preventing food poisoning. Find out how to eat a healthy diet in pregnancy, including plenty of fruit and vegetables, and cutting down on sugar and saturated fat. Diet for a healthy pregnancy. Dieting during pregnancy could harm you and your developing baby. It can be challenging to stick to the guidelines for pregnancy weight gain, especially if you've never craved carbohydrates so much in your life and it seems like everywhere you turn, people encourage you to eat for two. But gaining too much weight while pregnant can raise your risk for birth complications like c- section delivery and premature birth. And even if you start pregnancy overweight or obese – like more than half of American women – sticking to the recommended range of weight gain can significantly reduce your risk of health problems like gestational diabetes and preeclampsia. Below, doctors and nutritionists offer 1. Start pregnancy at a healthy weight if possible. Your healthcare provider can help you figure out your current body mass index (BMI) and suggest ways to lose weight if necessary. How to stay fit and healthy during pregnancy. From yoga and Pilates to swimming and brisk walking, here are some of the best ways to stay active and fit during pregnancy. See all pregnancy videos. Eat moderately and often. You don't need that many extra calories per day to nourish your growing baby. Current guidelines call for 3. Learn more about meal planning during pregnancy. Then choose healthy snacks between meals. Not only will you be providing good nutrition for your baby, but your blood sugar will stay level throughout the day so you're less likely to feel starving at dinnertime. Choose meals and snacks that include protein, fiber, and some healthy fat, says Largeman- Roth. Examples include an apple with two tablespoons of peanut butter, an English muffin with a scrambled egg and spinach, protein- enriched pasta and tomato sauce, or Greek yogurt with a palmful of nuts or granola sprinkled on top. Fruit with lots of fiber and high water content – like grapefruit, oranges, apples, berries, pears, and plums – can also help you feel full and keep constipation at bay. Drink up (water, that is)It's important to avoid dehydration during pregnancy – and drinking enough water has the added benefit of helping you feel satisfied between meals and snacks. The Institute of Medicine advises pregnant women to drink 1. Some nutritionists suggest adding more for each hour of light activity. Largeman- Roth recommends three liters of water daily, or 1. Other experts suggest monitoring urine color: If it's dark yellow or cloudy, your body needs more fluids. Sip throughout the day to keep your urine color pale yellow or clear – a sign of proper hydration. Drinking water also eases constipation, one of the less happy side effects of growing a person inside of you. Diet during pregnancy is safe and reduces risk for complications, study finds.When you're pregnant, your digestive system slows down, which ensures that you wring every possible bit of nutrition from your food. Getting enough fluids will help keep things moving along and prevent uncomfortable bloating. ![]() ![]() Largeman- Roth, who recently gave birth to her third child, ups her water intake by keeping a pretty glass or water bottle with her at all times and chilling pitchers of water with sliced lemon, lime, or cucumber to make it more appealing. Make your cravings constructive. ![]() ![]() ![]() No one expects you to avoid french fries and ice cream completely when you're pregnant. After all, cravings come with the territory. The key is to satisfy your urges while getting the protein and healthy fats that you and your baby need (and that will help you feel full). You get the fiber you need to help prevent constipation, plus the sweet crunch you're craving. Make starches work harder. Carbohydrates can be a pregnant woman's best friend, especially if you're battling the nausea and vomiting of morning sickness. From snacking smart to walking whenever you can, get top tips from doctors and nutritionists on keeping your pregnancy weight gain in check. Gestational (jes-stay-shuh-nal) diabetes is diabetes that a woman can develop during pregnancy. When you have diabetes, your. But simple starchy food such as white bread, rice, and pasta raise your blood sugar without giving you the nutrition that comes with whole grains. Better to reach for complex carbohydrates – such as brown rice, quinoa, and whole grain breads and pastas – which not only provide you and your baby with more nutrients, but will help you feel full for longer and make you less likely to give in to unhealthy cravings later in the day. Start a simple walking regime. For expecting moms who are new to exercise, Conry recommends a program she calls . Every 3. 0 days, she has them add another 1. Boston ob- gyn Laura Riley, who is medical director of labor and delivery at Massachusetts General Hospital, suggests that her patients purchase pedometers and shoot for 1. It may sound daunting, but remember that steps done while running errands and walking around the office still count. If you're already moving, don't stop. Unless your workout routine includes competitive kickboxing or other risky activities for expecting moms, there's no reason you can't keep it up during pregnancy. With the exception of contact sports, Riley tells her patients to . There are very few things you cannot do during pregnancy. Have the occasional indulgence. Largeman- Roth satisfied her pregnancy sweet tooth with a half- cup serving of full- fat ice cream (about the size of a tennis ball) served in a small bowl to make it look bigger. Hyman, the California ob- gyn, agrees that her patients shouldn't deprive themselves of a favorite treat. Instead of making that indulgence a daily habit, though, she advises enjoying it once a week. Make weight a regular discussion. Having a conversation about weight gain with your doctor or midwife at every prenatal visit will help you stay on track and make changes if you need to. Conry calculates her patients' body mass index (BMI) at the first visit, then gives guidance on pregnancy weight gain. Hobel, a maternal- fetal medicine expert at Cedars Sinai Medical Center in Los Angeles, studies the health of women during and after pregnancy. He recommends that doctors show women how they are gaining on a curve to help them stay on track. Breastfeed if you can. While this tip won't help during pregnancy, it's worth knowing that breastfeeding can help you meet your goals for healthy weight loss afterward. Also, birth and the body changes that happen in the first six weeks postpartum should help you drop your first 2. It's a great jump start to losing your pregnancy weight. Kate Rope is a freelance writer and editor and coauthor of The Complete Guide to Medications During Pregnancy and Breastfeeding.
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