Pregnancy is a time in a woman's life when there are many changes. The physical changes are the most obvious. It's important to take good care of yourself during pregnancy and do everything possible to manage a healthy weight gain as recommended by your doctor. That includes a combination of diet and exercise.
All pregnant women and their doctors should work together to establish the type of fitness plan that is best for each individual situation. With a doctor's approval, you can begin or continue an existing fitness plan and have a healthier pregnancy and delivery. It will contribute to your long-term weight management goals too.
First of all, managing weight gain means that you must pay attention to everything about your body. An active pregnancy and healthy diet will better manage the weight gain that occurs. Most women can expect to gain:
- about 7.5 or 8 pounds from the baby
- 4 pounds from increased fluid
- 4 pounds of increased blood
- 2 pounds from breast growth
- 2 pounds of the uterus
- 2 pounds of amniotic fluid
- 1-2 pounds from the placenta
- 7-8 pounds from maternal gain and other nutrients
These are estimates and each pregnancy is different. But using them as a guideline helps women better understand the weight gain. How much weight you should actually gain will vary based on your weight and health prior to pregnancy. Your doctor will recommend a weight gain range that is healthy for you and your unborn child.
The following tips will help with management of weight gain during pregnancy:
- Eat healthy, nutritious meals and snacks every day. Some women prefer 5-6 smaller meals during pregnancy. No matter when you eat, pay attention to what you are eating and how it potentially affects you and your baby.
- The standard US Food Guide Pyramid is a good place to start. Additional servings of these recommended foods to meet the calorie requirements during pregnancy will make it easier to choose nutritious, healthy foods.
- Eat protein every day. Healthy protein includes lean meats, beans or lentils, dairy products, and whole grain foods.
- Choose whole wheat foods. This includes whole wheat pasta and breads for even more nutritional value.
- Eat natural, organic fruits, vegetables, and meats daily when possible. Organic foods that are grown without pesticides and other additives are healthiest for you and the baby.
- Increase your intake of folic acid by eating more green leafy vegetables. Dark green and dark yellow vegetables have more folic acid benefits. Also, include fruit, nuts, and whole-grain breads in the diet for more folic acid. Eating raw, fresh fruits and vegetables offers more value than cooked ones since cooking destroys much of the folic acid nutrients. This should be in addition to any folic acid supplements recommended by your doctor.
- Avoid caffeine and sugar. Caffeine should definitely be avoided and sugar should be consumed only in limited amounts and on special occasions (if at all).
- Drink plenty of water. Growing babies need water to keep the flow of nutrients and vitamins consistent. Drink 8-10 glasses of water daily or as otherwise recommended by your doctor. If you spend more time outdoors during warm or hot weather, you may need to increase the water intake.
- Eat until you feel comfortable and then stop. Don't overeat or there is a risk of discomfort, heartburn, indigestion, and other gastrointestinal problems. This is especially important during pregnancy. It's much better to spread meals and food throughout the day than to overeat at one time.
Taking care of yourself and your baby during pregnancy requires close attention to the foods consumed. Everything a pregnant woman consumes will eventually find its way to the growing fetus. Paying attention to foods consumed is one way to manage pregnancy weight gain.
In addition, a physician approved fitness and activity plan is essential for mother and baby. Walking is one excellent way to help manage weight gain while preparing your body for the pending delivery. Depending on your activity level prior to your pregnancy, your doctor will recommend a plan that is safe and healthy for you and your baby. Pregnancy is not the time to give up on an active lifestyle -- unless directed by your doctor!
Enjoy your pregnancy, remain active, and eat healthier to better manage your weight gain during pregnancy - it's a gift you give yourself and your baby!
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