What Pregnant Woman Should Eat to Control Weight Gain
August 13, 2018
In order not to get too heavy during pregnancy, the pregnant woman should eat healthy and without exaggeration, and try to perform light physical activities during pregnancy, with the authorization of the obstetrician.
Thus, it is important to increase the consumption of foods rich in fiber, vitamins and minerals such as fruits, vegetables and whole foods such as rice, pasta and whole wheat flour.
The weight to be gained during pregnancy depends on the BMI that the woman had before becoming pregnant, ranging from about 7 to 14 kg.
What to eat to control weight
To control weight, the woman should eat a diet rich in natural and whole foods, giving preference to fruits, vegetables, rice, pasta and whole meal, milk and skim derivatives and lean meats, consuming fish at least twice a week.
In addition, one should prefer to eat foods prepared at home, using little amount of oils, sugars and olive oil during the cooking of meals. In addition, all visible fat from meat and skin of chicken and fish should be removed to reduce the amount of calories in the diet.
What to avoid in the diet
To avoid excessive weight gain in pregnancy, it is important to avoid eating foods rich in sugar, fat and simple carbohydrates such as white flour, sweets, desserts, whole milk, stuffed biscuits, red and processed meats such as sausage, bacon, sausage and salami.
It is also important to avoid the consumption of fried foods, fast food, soft drinks and frozen ready meals, such as pizzas and lasagne, as they are rich in fats and chemical additives. In addition, you should avoid eating cubes of meat and vegetable broths, powdered soups or ready-made spices as they are rich in salt, which causes fluid retention and increased blood pressure.
Menu to control weight gain
The following is an example of a 3-day menu to control weight gain in pregnancy.
Breakfast: 1 glass of skim milk + 1 whole wheat bread with cheese + 1 slice of papaya;