Nutrition Tips For Pregnancy Description: If like many pregnant women, you worry about your weight change during pregnancy, this guide will set your mind at ease. With nutrition tips and advice on exercises for pregnant women, when it comes to health and diet this guide will help you do the best for your baby. Read on for our top pregnancy tips.
Nutrition Tips For Pregnancy
Your nutrition needs change during pregnancy and some weight gain is a healthy sign that everything is progressing as it should. However, gaining too much pregnancy weight can have negative health consequences for you and your baby and can increase the risk of conditions like gestational diabetes and preeclampsia. It can also make it difficult to bounce back to your old weight after pregnancy. Knowing the right foods to eat – and the right amounts – can be tricky for pregnant women. After all, your body is going through a lot and you have morning sickness and pregnancy cravings to deal with! These tips include advice on nutrition for pregnant women so that you feel confident eating what’s best for your baby.
5 Nutrition Tips For Pregnant Women and The Healthier Way to Lose Pregnancy Weight
- Don’t Skip Breakfast – Easier said than done, right? Pregnancy can be hard on the digestive system and, if you’re suffering from morning sickness, healthy breakfast choices might be the last thing on your mind. However, studies show that eating small amounts regularly can actually reduce morning sickness in some cases. Many pregnant women recommend keeping a stash of plain crackers on the nightstand as a go-to snack first thing.
- If you can stomach this, try moving on to something hearty and nutritious later in the morning. Breakfast cereals are often fortified with folate and B and D vitamins, which are vital to protect against birth defects. Choose brands that contain whole grains and avoid high sugar options to stabilize blood sugar and add some fibre into your day. Other breakfast foods, like oatmeal or yogurt, are high in protein and give you a long-lasting energy boost while going easy on digestion. Eating a balanced breakfast also keeps you fuller for longer and means you’re less likely to overeat throughout the rest of the day.
- Opt for Healthy Snacks – Many pregnant women find it easier to eat smaller snacks throughout the day, rather than large, infrequent meals. Cravings can make you want to eat all sorts of processed and highly caloric foods, but these types of snacks can easily contribute to excessive pregnancy weight gain. Remember, junk foods like this are often high in salt, sugar, and saturated fats, all of which can damage your health and lead to high blood pressure. Where possible, opt for healthy foods for pregnant women instead. Some ideal snacks or small meals for pregnant women include wholegrain crackers with hard cheese (avoid soft cheeses or any dairy that is unpasteurized) or large portions of fruit and veg.
- Don’t Overeat – Although it’s important to listen to your body’s needs, especially during pregnancy, experts advise keeping some track of the number of calories eaten so you don’t overconsume. The common misconception that pregnant women should ‘eat for two’ leads many women to give in to unhealthy cravings and eat unnecessary extra calories. In fact, nutrition experts suggest that women should eat normally during their first trimester and then up to their calorie intake by 200, and then 300, in their second and third term. This amount is reduced for women who are significantly overweight. Although it may be tempting to eat whatever you want, excess pregnancy weight can make it difficult to return to a normal weight postpartum. For many women, a postpartum belly wrap can help support muscles and aid waist shrinkage after birth, but good pregnancy nutrition will make all the difference.
- Stay Active During Pregnancy – If you’re wondering how to lose weight after pregnancy, staying fit while pregnant could be your answer. Contrary to popular belief, there are many exercises for pregnant women that are perfectly safe. In fact, regular exercise can complement good nutrition to help keep pregnancy weight down. If you’re used to working out regularly, try to stick to your usual routine. Combat risk by reducing the intensity of workouts slightly and avoid any exercises that involve lying on your back, excess stress on the abdominal muscles, or heavy lifting. If you’re looking to get fit, pregnancy is not the time to take up a grueling new schedule. However, prenatal yoga, swimming, or walks are great ways for pregnant women to stay active.
- Make Gradual Changes – Although many pregnant women feel the urge to jump straight into a rigorous diet or exercise regime postpartum, ideally, any extra pounds should be lost slowly over time. If you’re wondering how to lose weight after pregnancy while breastfeeding, remember that consuming healthy foods is the best way to shed pregnancy weight. Pair this with gentle exercise and remember to go easy on your body and try to stay relaxed about weight loss. Breastfeeding is a magical bonding experience and a great for you and your baby. Don’t let diet stress spoil this for you – you have plenty of time to get back to your old weight!
How did you find pregnancy affected your diet? Did you struggle with pregnancy weight gain or feel pressured to lose weight postpartum? What were some of your go-to pregnancy nutrition tips? Let us know in the comments!
Amalia Liberman a wife and a mother of two as well as a novelist and writer has been featured in Women’s Health magazine and also written different articles in lifestyle magazines. Her roles as a mother and a social worker have allowed her to gain immense experience in communicating with children who are faced with uncertainties in life. Having worked with kids for over fifteen years now, she’s well versed in most issues affecting children and their physical and psychological development. Her passions lead her to search out knowledge and she doesn’t mind sharing her findings.
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