Pregnancy without the pounds
How piling on the pounds can harm you and your baby
Figures suggest that almost half of pregnant women (including those who are already overweight) gain more than the recommended amount of weight during their pregnancy. And it can have serious health consequences for you and your baby because carrying too much weight while pregnant puts you at higher risk of developing high blood pressure (which in turn raises the risk of pre-eclampsia) and gestational diabetes, and of suffering a miscarriage.You’re also more likely to have labor complications that mean you need a cesarean delivery. These all put your baby’s health and wellbeing at risk. Studies also show that it can affect his weight as he grows – children born to women who match or exceed the guidelines for pregnancy weight gain are four times as likely to be overweight at three years old and are more likely to develop high blood pressure in the future.
So how much weight should you gain?
According the existing guidelines, women with a normal body mass index (BMI) – a measure of body fat based on your weight in relation to your height, with a BMI of 18-5 to 24.9 regarded as normal – should aim to gain 25-35 pounds. Women whose BMI marks them as overweight (25 to 29.9) should aim to keep their weight gain at 15 to 25 pounds.Talk to your midwife about what you should be aiming for with weight gain, but as a rule, aim for the lower end of the current recommendations. In order to do this it’s important that you don’t ‘eat for two’ and that you watch what you eat. It may help for you to meet with a nutritionist who can help you work out an eating plan.
Healthy snacking can help
Watching your weight gain means watching what you eat but it doesn’t mean starving yourself. In fact, research shows that snacking in between meals or eating four to five smaller meals throughout the day may be better for pregnant women than the traditional three large meals way of eating, especially if you feel queasy in the morning or at any point during the day, since spacing smaller meals out in this way will ensure you get a nourishing meal once any nausea wears off. Don't forget that as your belly starts to grow your stomach gets a little squashed by your baby and it might be more comfortable to eat little and often rather than eating three big meals.Good snack choices provide you and your growing baby with the fuel you both need so try to break yourself of the junk snack habit, and instead of crisps, chocolate and cakes, focus on these healthy options…
1. Fruit
Fresh fruit is one of the best snacks as it’s packed with vitamins and fiber (great for helping to relieve constipation) and is also calorie dense, meaning it’ll make you feel fuller for longer. If preparing fruit is what puts you off, eat fruit canned or bottled in juice (avoid any options canned in sugary syrup), or stock your freezer with frozen berries and cherries. Single-serve fruit bowls are also handy for taking to work. Sliced banana makes a great toasted sandwich, and apple slices are delicious dipped in almond or peanut butter, or teamed up with a slice of low-fat cheese.
2. Milk
Milk is rich in bone-building calcium and fortified with vitamin D, which may be in short supply if you’re not crazy about its main dietary source (fish) and see more rain than sun (sunlight helps the body produce vitamin D). If you tend to drink lots of fizzy drinks, try switching to flavored soy milk – it’s especially convenient if you’re on the go, as it doesn’t need to be refrigerated.
3. Dried fruit
You can bag your own of stock up in most health shops and supermarkets. Raisins provide you with fiber and iron: a helpful safeguard against anemia in pregnancy.
4. Yogurt
It can provide as much as 25 percent of your daily calcium needs, along with protein, fiber and vital nutrients. Avoid sugary versions though – it’s best to buy natural plain versions and add your own fruit, such as blueberries or chopped strawberries.
5. Fresh veggies
Green leafy vegetables such as spinach, kale and broccoli are a source of folate: a B vitamin that can help protect your baby from spina bifida (you also should start taking a folic acid supplement to supplement your folate intake before you start trying for a baby and for the first 12 weeks of your pregnancy). Try to ensure that salads contain these dark leaves instead of iceberg lettuce, which is very low in nutrients. Try dipping raw or lightly steamed broccoli florets in hummus or low-fat ranch dressing. Raw baby carrots are also great for dipping. Veggies also come fresh frozen and are so convenient: add a cupful to whole wheat or half-and-half pasta or brown rice, stir in a spoonful of tasty pesto or low-sodium marinara sauce and sprinkle half-fat cheese over the top for a quick meal.
6. String cheese
You’ll be packing these in your child’s lunchbox in the near future! Choose half-fat light varieties for a healthy calcium and protein-packed snack.
7. Healthy juice
Opt for fresh, unsweetened fruit juice fortified with calcium, or try one of the new juices that combine fruit and vegetables and provide one of your daily servings of each.
The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional.
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Mothercare
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