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Pregnancy Weight Gain Trimester by Trimester

There is no set answer about how many kilos you should gain when you are pregnant. Just as every woman’s pregnancy is different, so is every body type and metabolism. You need to identify the distinct category in which you fall in order to have normal weight gain during pregnancy. Couple this with the best possible pregnancy diet, and some good daily exercise, and you’re more than halfway there.

However, to stay there, you need to know if you are where you need to be. The best thing to do is check your pregnancy weight weekly. This is a good indication of whether you are doing it right or deviating slightly from the paths of good nutrition. By having such a chart, and referring to it every week/month or trimester, you can hold yourself accountable and reflect an honest indication of whether or not you have overeaten.

Your doctor will tell you to check your calorie intake up, and may give you a number. But keep in mind that just because you’re eating for two, doesn’t mean you can eat twice the normal amount of food. On the contrary, since you will be consuming more calories, it is more important than ever that you balance your diet and get the best possible nutrition from everything you eat. Breaking this down, some of the best diet advice during pregnancy is as follows:

* Proteins – When carrying a child it is extremely important that you get enough protein daily to ensure proper fetal development. Proteins come from red meat, fish and eggs, but you should avoid eating any of these things raw! The bacteria associated with these uncooked foods can be harmful to pregnant women. That’s why it’s also good to get your protein from other sources like beans, nuts and lentils. These high protein foods offer good fats and have the added benefit of also bringing plenty of fiber into your diet. Consider them instead of meat at least two or three times a week.

* Carbohydrates – Being pregnant can really sap your energy, especially in the later stages. Getting enough carbohydrates in your diet is a great way to boost energy, but too many of the wrong carbohydrates can inhibit fat burning and can cause weight gain with pregnancy. Therefore, you need to identify the right carbohydrates to eat: whole wheat, pastas, and whole grain breads and cereals. Eating these will increase energy and meet your needs in this regard, while also providing B-complex vitamins such as B6, which has been proven to help with morning sickness.

* Vegetables and fruits – Always good, make sure that all the produce you eat is thoroughly washed to remove fertilizers or pesticides from the surface of the skin. Snacking on fruits and vegetables throughout the day will reduce hunger and help prevent pregnancy weight that may have been gained from overeating at lunch or dinner.

* Folic acid – This nutrient is an extremely important part of any pregnancy diet. High levels of folate have been proven to promote good fetal development, so make sure you’re getting enough. Drinking orange juice will provide you with folic acid, as will eating the beans and lentils mentioned above.

* Calcium – You need calcium throughout your pregnancy. Make sure you get enough of it by drinking non-fat milk, or if you are lactose intolerant, you can substitute soy milk or yogurt. You can combine this with your whole grain cereal to get both Vitamin-D and B.

* Iron – Greens, spinach, broccoli and turnips are all good sources of iron. However, the best are lean red meat, seafood and beans. As mentioned above, be very careful when choosing seafood to make sure everything is cooked. Some seafoods have been shown to exhibit high levels of mercury, and these should also be avoided.

Once you’re on the best possible pregnancy diet, it’s time to incorporate some exercise. Just because you’re carrying a baby doesn’t mean you have to sit around and wait for your due date! Walking is a fantastic exercise to do when you are pregnant, and it gets you outdoors. Swimming is also a great non-impact choice, and you can usually find a swimming or water aerobics class near you. Even stretching can be exercise… you need to do something every day to get the oxygen flowing to your muscles and keep yourself limber and strong. Or go one step further and sign up for a Pilates or Yoga class—both of these choices will teach you breathing and relaxation techniques that will be invaluable later in the delivery room.

Mark your pregnancy weight trimester by trimester, and see if you are still within your set goals. Adjust your diet and/or the intensity of your workout program as needed. Never overexert yourself, or exhaust yourself while exercising. And if you do Yoga or Pilates, be sure to consult an instructor first, because some of the positions performed in those classes should be avoided if you are pregnant.

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