pregnancy diet to avoid weight gain

DASH diet helps pregnant women control weight gain | Medill ...

It can be challenging to stick to the guidelines, especially if you've never crave carbohydrates so much in your life and it seems like everywhere you turn, people encourage you to.

But the gain too much weight during pregnancy may increase the risk of delivery complications like and premature birth. And even if you begin pregnancy overweight or obese - as more than half of American women - sticking to the range recommended on weight gain can significantly reduce the risk of health problems such as and

Below, doctors and nutritionists offer. 10 important - weight gain tips for a healthy pregnancy

1 - and achievable .. Starting pregnancy at a healthy weight if possible

"The most important thing you can do before pregnancy, in addition to taking, is to start your pregnancy at a healthy weight, "said Lauren Hyman, an ob- gyn in West Hills, California.

If you are in the "thinking about it" stage of pregnancy, or trying to conceive, consider making. Your health care provider can help you figure out when you (BMI) and suggest ways to lose weight if necessary.

2. Eat enough and often

You do not need a lot of extra calories per day to maintain your baby grows. Call today to 340 extra calories per day during the second trimester and 450 extra calories per day in the third trimester you if you start pregnancy at a healthy weight. (If you or, these numbers will vary based on your weight loss goal.)

It was not a lot of extras to play around with, so choose foods that pack a big nutritional punch and helps you feel satisfied.

"Focus on small, frequent meals that are high in protein without the fat, fruits, and vegetables," says Hyman. Learn more about.

Then select healthy snacks between meals.

"Eating a healthy snack every three hours will help you avoid redundant at mealtimes," advises nutritionist Frances Largeman-Roth, author. Not only will you will bring good nutrition for your baby, but will keep your blood sugar levels throughout the day so you tend to feel hungry at dinner.

Choose meals and snacks that include protein, fiber, and some healthy fats, Largeman-Roth said. Examples include an apple with two tablespoons of peanut butter, English muffins with scrambled eggs and spinach, protein enriched pasta and tomato sauce, or Greek yogurt with palmful of nuts or granola sprinkled on top.

The fruit with lots of high water content and fiber - such as oranges, grapefruit, apples, berries, pears, and plums -. Can also help you feel full and keep constipation at bay

3. Drink (water, that is)

It is important to avoid dehydration during pregnancy - and has the added benefit of helping you feel satisfied between meals and snacks

The Institute of Medicine advises. pregnant women to drink 10 glasses of 8 ounces of water or other beverage daily. Some nutritionists advise to add more for each hour of light activity. Largeman-Roth recommended three liters of water every day, or 101 ounces of liquid.

Other experts suggest monitoring the color of urine: If it is dark yellow or cloudy, your body needs more fluids. Sip throughout the day to keep the color of your urine is pale yellow or clear -. A sign of proper hydration

Drinking water subsided, one of the side effects were less than happy to grow one's inside of you. When you are pregnant, you slow down the digestive system, which ensures that you squeeze every bit of the possibility of nutrition from your food. Getting enough fluids will help keep things moving along and prevent uncomfortable bloating.

Largeman-Roth, who recently gave birth to her third child, up water intake her to keep enough glass or bottle of water with him at all times and relax jug of water with slices of lemon, lime or cucumber to make it more attractive. "You drink more when your water tastes good," he said.

4. Make your wishes constructive

No one expects you to avoid fries and ice cream completely when you are pregnant. After all, cravings come with the territory.

The key is to satisfy your urge while getting and that you and your baby's needs (and which will help you feel full).

"A little trick I use is to incorporate something healthy with one of my unhealthy cravings," says Largeman-Roth. "For example, I mix high-fiber cereal with some really yummy granola on top. You get the fiber you need to help prevent constipation, plus your sweet cr crisis beingaving. "

When Largeman-Roth pregnant and crave the satisfaction of salty chips and salsa, she baked tortillas, then topped with a fried egg and a pile of shredded cheese, salsa, and avocado diced.

" this has more calories than a chip, "says Largeman-Roth," but packs in more nutrients. "added cheese and egg protein will help you feel full longer.

5. Make starch works hard

Carbohydrates can be a woman's best friend is pregnant, especially if you're battling nausea and vomiting from. But the flour simple foods like white bread, rice, and pasta rise in blood sugar you without giving you the nutrients that come with seeds -bijian

It is better to achieve complex carbohydrates -. such as brown rice, quinoa, and bread and pasta - which not only gives you and your baby with more nutrients, but it will help you feel full longer and makes you tend menyera h at an unhealthy desire in the future.

6. Start a simple walking regime

"The most valuable thing a pregnant woman can do is," said Jeanne Conry, a former president of the American Congress of Obstetricians and Gynecologists. For expecting mothers, Conry recommend a program he calls the "10 Minutes for Me." He has his patients to walk 10 minutes a day and keep track of when they do it. Every 30 days, he had them add another 10 minutes, so that at the end of their first trimester were walking 30 minutes every day, they can continue to do for the remainder of the pregnancy.

Boston ob -gyn Laura Riley, who is medical director of labor and delivery at Massachusetts General Hospital, showed that patients buy a pedometer and shoot for 10,000 steps a day. This may sound daunting, but remember that the steps made while running errands and walk around the office is still counting.

"It's not only important to manage weight," said Riley. "You will have a lot less pain and pain as you get to the end of pregnancy if you remain active."

7. If you are moving, do not stop

Unless your exercise routine include competitive kickboxing or other, there is no reason you can not maintain it during pregnancy.

With the exception of contact sports, Riley told patients to "do whatever they normally - .. running, walking, aerobics, whatever There are very few things you can not do during pregnancy"

you may have to change your movement as you grow thickness and your center of gravity changes, but on the contrary, Riley said, there is no reason you can not stick to your usual activities.

Learn and find out.

8. Have a penchant for occasional

Largeman-Roth of her pregnancy sweet tooth satisfied with a half-cup serving of full-fat ice cream (about the size of a tennis ball) served in a small bowl to make it look bigger ,

Hyman, California ob-gyn, agree that patients do not have to deprive yourself of your favorite treats. Instead of making indulgence that daily habit, though, he suggested enjoyed once a week.

9. Make regular discussions weight loss

Having a conversation about weight gain with a doctor or midwife in every prenatal visit will help you stay on track and make changes if you need to.

Conry calculate patient's body mass index (BMI) at the first visit, then give guidance on.

'I tell them what their goals are and what will happen during the different trimesters,' Conry said.

Calvin J. Hobel, maternal-fetal medicine specialist at Cedars Sinai Medical Center in Los Angeles, the study of women's health during and after pregnancy. He recommends that physicians show women how they get on the curve to help them stay on track.

"Look at where you are at the beginning and then watch your track is very important," said Hobel.

To see where you land on the weight curve, and learn how much you should get based on your height and pre-pregnancy weight, try.

10. Breastfeeding if you can

While this tip will not help during pregnancy, it is worth knowing that can help you achieve your goals for a healthy weight loss afterwards.

"Breastfeeding is the best fix to lose the extra weight you gained during pregnancy," said Hobel.

When breastfeeding goes well, it burns 500 calories per day. Also, the birth and the bodily changes that occur in the first six weeks postpartum will help you lose your first 20 pounds (just from the baby, placenta, and the weight of the water leaving your body). This is a great jump start to lose your pregnancy weight.

is a freelance writer and editor and writer.

ACOG. 2015a. Committee Opinion No. 548: Weight Gain During Pregnancy. The American College of Obstetricians and Gynecology. [Accessed October 2016]

ACOG. 2015b. Committee Opinion No. 650: Physical Activity and Exercise During Pregnancy and Postpartum Period. The American College of Obstetricians and Gynecologists. [Accessed October 2016]

ACOG. 2015c. FAQ 001: Nutrition during pregnancy. The American College of Obstetricians and Gynecology. [Accessed October 2016]

ACOG. 2016. FAQ 182: Obesity in pregnancy. The American College of Obstetricians and Gynecology. [Accessed October 2016]

IOM. 2005. The dietary reference intakes for water, potassium, sodium, chloride, and sulfate. Food and Nutrition Board, Institute of Medicine, National Academies. [Accessed October 2016]

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