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Cloudnine Hospitals, Varthur Road, Bangalore
To maintain a healthy weight during pregnancy, you can eat a balanced diet and stay active. Eat a balanced diet. Eat a variety of healthy foods like fruits and vegetables, whole grains, proteins from lean meat, eggs, seafoods, beans, peas, nuts and seeds, low-fat or fat-free diet from milk, yoghurt, etc., oils from vegetable oil, olive oil and oils in foods like seafoods, avocado and nuts. Limit your sweets and fats. Avoid eating fried foods, drinks and sweets with added sugars and other foods high in fat and sugars. Drink plenty of water. Aim to drink at least 8 to 10 glasses of water, which can help maintain proper hydration and also maintain your amniotic fluid levels. Eat small, frequent meals every 3 to 4 hours, which should include healthy protein, carbohydrate and healthy fats in each meal. Get enough sleep. Try to sleep for at least 7 to 8 hours every day. Pregnant women need about 300 kcal per day. These calories should come from nutritious food, not from empty calories. Know your target weight gain for pregnancy. Average weight gain should be between 11.5 and 16 kg during pregnancy. 1 to 2 kg in the 1st trimester, 5 kg in the 2nd and 3rd trimester or 0.5 kg each week for the rest of the pregnancy. If you are overweight, you should aim to lose weight, around 4 to 11 kg. If you are underweight, you will need to gain more, approximately 18 kg. For twins, you should gain weight around 16.5 to 24.5 kg. Obey cravings in moderation. Cravings are a normal part of pregnancy, but it’s important to indulge them in moderation. If you are craving sweets or ice cream, try to find a healthier alternative, like fruits. Healthy weight gain during pregnancy can lower the risk of miscarriages and preterm births, and decrease the risk of low birth weight. Enduring proper weight gain helps support the baby’s growth and development. Stable blood sugar levels are crucial, especially during birth, as the body’s resistance to insulin increases throughout the pregnancy. Maintaining a healthy weight can lessen the baby’s risk of developing diabetes and obesity later in life. Maintaining a balanced, nutrient-rich diet and exercising regularly are key to a healthy pregnancy for a normal delivery.
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