Are you afraid that you’ll gain too much weight during pregnancy and after the baby is born you will not be able to easily get rid of those extra pounds? Well, it all depends only on the quantity and quality of food that you eat while you’re pregnant. It is perfectly normal to gain weight, but no more than 12-14 kilos.
Overweight during the nine months of pregnancy can lead to obesity, both for you and your baby, while other risks are involved as well.
Pounds for mom, pounds for the baby
An obese woman is four times more likely to give birth to an overweight child, according to studies, children who subsequently will develop overweight related diseases. If you have a normal weight before pregnancy (body mass index between 20 and 25), you can gain between 12 and 14 kilos during pregnancy. If you have a body mass index of 30 or more, you must not exceed 10 kilos. Please note that weight gain is not regular. During the first trimester of pregnancy weight gain is reduced, some women actually experiencing weight loss. No need to panic, because starting with the forth month you will gain approximately 1.5 kilos per month.
Twice as good, not for two
A woman who will give birth to a child needs additional caloric intake: between the fifth and sixth month, the pregnant woman’s metabolism will increase and it is estimated that at the end of pregnancy it is 20 % higher than at the beginning. Only starting with the fifth month it is required an additional average intake of 400 to 600 calories per day by the end of pregnancy. Even if you supplement your diet, avoid foods high in sugars and saturated fats. In this respect, please consult this list of worst fast food meals provident by Tenmania.
The protein intake for a pregnant woman must be about 70 g / day and may be increased in women with special diets (vegetarian).
The metabolism of carbohydrates is altered during pregnancy and glucose is very important for fetal tissues. For this reason you should consume slow absorbing carbohydrates.
Avoid saturated fats because they have too many calories. Take advantage of polyunsaturated fats rich in essential fatty acids necessary for the proper development of the fetal nervous tissue (fish, olive oil and sunflower oil, peanuts, pistachios and walnuts).
Consume about 1200 mg of calcium per day. Calcium plays an important role in bone mineralization of the fetus and protects against the appearance of hypertension.
Vitamin D deficiency is common towards the end of pregnancy and it is recommended systematically in pregnant women, but only under medical supervision.
Iron needs increase, especially in the last six months of pregnancy, when an intake of 30-50 mg / day is needed. Iron deficiency leads to anemia and this increases the risk of preterm birth and fetal hypotrophy.
Vitamins A, C and Bs are easily assimilated through a balanced diet. But the needs for vitamin B9 (folic acid) must be fully covered through supplements, since folic acid deficiency can lead to premature birth and growth retardation.
If you’re pregnant, you need a balanced died consisting of three meals per day and two snacks. Eat quality proteins, a dairy products at every meal, 1,5-2 liters of water a day. Avoid alcohol and do not drink beer because it stimulates lactation.