Weight gain during pregnancy is one of the things that many women look forward to the least. For some expectant moms, gaining weight may not be easy, especially if you suffer from extended morning sickness. Healthy weight gain during pregnancy is between 23 to 35 lbs., but that does vary based on your weight before pregnancy.
Make a list of meals and a list of snacks that you enjoyed eating before pregnancy. Morning sickness can make it difficult to find meals or snacks that you want to eat, especially during early pregnancy. These foods will likely change as morning sickness and food aversions set in, but having a list will give you a starting point when you cannot think of anything that appeals to you.
Make weekly trips to the grocery store to stock up on healthy snacks and ingredients to make simple meals. Be sure to buy a wide variety of foods so you have something in the house to eat that appeals to you at the time. Fresh fruits and vegetables may or may not be appealing, but you should try to keep them on hand in case a craving strikes so you can boost the nutrition in your diet.
Focus on foods that contain healthy fats, such as avocado (or guacamole), nuts, eggs and lean protein. Ice cream contains plenty of calcium and is a great choice for a snack that can encourage weight gain during pregnancy. Avoid varieties of ice cream that contain excessive amounts of sugar, especially if you have a family history of diabetes.
Condense calories by making nutritional smoothies that include plenty of fresh fruits. Spinach can be added to smoothies without noticeably altering the taste. If you suffer from morning sickness, however, you may want to have your partner add this for you so you do not see it going in. Keep frozen fruit on hand and add it to a base of milk or juice to make a quick snack or breakfast. Avoid citrus fruits and juices if you are experiencing morning sickness. Milder juices, such as apple or white grape, may be a better choice and can still make an excellent base for nutritional smoothies during pregnancy.
Eat frequent small meals and snacks during the day to maximize caloric intake and control morning sickness. During pregnancy, especially during the third trimester, eating too much at one time can cause heartburn and an upset stomach. Almonds can be kept in the car or in your purse so you always have a quick snack on hand. Fresh fruit comes in its own packaging and can be kept on hand for snacking. Yogurt is a great way to add calcium to your diet and can help to neutralize stomach acid, but avoid yogurt varieties that contain high amounts of sugar. Whole wheat pita bread dipped in hummus adds some fiber and protein to your diet and is gentle on your stomach if you are experiencing morning sickness
- pregnant #3 image by Adam Borkowski from Fotolia.com