Pregnancy and weight gain are synonymous. Talk to a pregnant woman and she’ll tell you stories of discomfort, cravings and the weight she had to work off post-baby. WebMD indicates that, in most cases, a woman carrying one baby should gain from 25 to 35 lbs. during pregnancy. Luckily, there are many simple ways to stay within the healthy weight gain range.
Develop a Workout Plan
Pregnancy isn’t a reason to stop hitting the gym. Physical activities, such as walking, jogging, swimming and even dancing, can help prevent gaining a great deal of weight during your pregnancy. For you and the baby’s safety, seek your physician’s approval before adopting a fitness routine. During your workout, keep hydrated with plenty of water. Avoid exercising outdoors in extreme weather conditions. Grab your spouse for a workout you can both enjoy.
Eat Fruits and Vegetables
Fruits and vegetables contribute to a healthy diet and offer pregnant women tremendous benefits, including helping them maintain a healthy weight. Try a variety by incorporating orange, red, green, blue and yellow fruits and vegetables into your meals. Dried and frozen fruits are healthy snacks you can indulge in. Use them to top cereal, frozen yogurt and to create fruit-based smoothies. Incorporate vegetables, like carrots, peas, broccoli and spinach, into lunch and dinner.
Avoid Sugary and Processed Foods
Put down the cookies and stay away from the chocolate bars. During pregnancy, it’s important to avoid sugary and processed foods if you are trying to avoid gaining a great deal of extra weight during pregnancy. Some foods, including soft drinks, ready-to-eat boxed meals and instant products, do not provide the nutrients needed for a healthy pregnancy. Not only are they fattening, but they are often full of calories, sugar, bad carbohydrates and high levels of sodium. The Kids Health website cautions that processed foods can also cause conditions like listeriosis and toxoplasmosis, which may cause pregnancy complications.
Consume Lean Proteins
Add lean proteins to your diet to help combat excessive weight gain during pregnancy. The U.S. Department of Health and Human Services’ Women’s Health Information website suggests that pregnant women eat 60 grams (g) of protein every day. Select from fish, poultry and other lean meats. Avoid eating the skin.
Select Healthy Options When Dining Out
When having dinner with friends and family, instead of going for the fries and burgers, select healthy options when dining out at your favorite restaurants. Select low-fat and low-calories dishes that incorporate lean meats and vegetables.
Photo Credit
- turkey sandwich image by Elke Dennis from Fotolia.com
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