How much weight gain during pregnancy is healthy?

Generally speaking, pregnant mothers should gain 11 to 16 kilograms of weight throughout pregnancy.

However, each mother’s weight and body shape before pregnancy are different, so the weight gain range will also be different.

① Pregnant mothers of medium stature in the early stages of pregnancy should gain 1.5 to 2.5 kg of weight. Over the next six months, the average weight gain was 0.45kg per week.

② For expectant mothers who are already obese before pregnancy, their weight gain during the entire pregnancy should be 4.5 to 9 kg.

③Mothers pregnant with multiples should gain 15 to 20 kilograms of weight during pregnancy. What should I eat during pregnancy?

1. Staple foods are diverse and the thickness is matched

It is best to mix the thickness of the staple food during pregnancy. Use whole grains, miscellaneous grains and potatoes to replace part of the polished rice and refined noodles. It is best to eat 50g a day. ~100g, the total amount is controlled between 250g~400g.

Recommendations: Oats, buckwheat, sorghum, potatoes, sweet potatoes, yams, taro

Note: Whole grains are relatively difficult to digest, and expectant mothers with digestive system diseases or severe early pregnancy reactions may prefer this. In this case, it is still recommended to eat easily digestible refined rice and refined noodles.

2. Eat more vegetables and fruits

It is best to limit the amount of fruit you eat to 200 to 350 grams a day, and divide it into several meals. Eat less fruits with high sugar content such as lychees and grapes.

You need to eat 300g to 500g of vegetables every day, of which dark vegetables should account for more than half, including dark green, red, orange and purple vegetables.

Note: Vegetables and fruits cannot replace each other.

3. Eat milk, soybeans or soy products every day

Soybeans contain high-quality protein and high-quality fat. It is recommended to consume 30 to 50g per day.

Milk is rich in calcium and it is recommended that expectant mothers drink 300k of milk every day. If they are lactose intolerant, they can choose yogurt, cheese, etc. instead.

4. Eat appropriate amounts of fish, poultry, eggs and lean meat regularly

Fish, poultry, eggs and lean meat are all animal foods and are high-quality proteins, lipids, and A good source of fat-soluble vitamins, B vitamins and minerals, and paired with cereals and beans to make protein more complementary.

It is recommended to eat 75 to 100 grams of fish and shrimp, 50 to 75 grams of poultry and livestock meat (about the size of a woman’s fist), and 25 to 50 grams of eggs (one egg is about 50 grams) every day.

5. Eat light, low-salt foods

Because the metabolic burden of expectant mothers during pregnancy is very heavy, in order to avoid excessive salt and fat increasing the risk of gestational hypertension, it is recommended that pregnant women eat Don't be too greasy, don't be too salty, and don't eat fried, smoked, or pickled foods.

6. The distribution of three meals should be reasonable, and snacks should be appropriate

It is very important to arrange three meals a day reasonably during pregnancy, and it is very important to eat regularly and quantitatively, because it not only ensures adequate nutrition, but also allows Blood sugar is relatively stable, which is good for the health of pregnant women and the development of the baby. You can eat some snacks as nutritional supplements, such as nuts, fruits, biscuits, etc., but do not ignore the calories from snacks to avoid weight gain.

7. Drink enough water every day and choose beverages wisely

In order to maintain normal metabolism, expectant mothers need to drink 7 to 8 glasses of water every day, which is 1.5 to 1.7 liters. Try to choose boiled water, mineral water, etc.; try not to drink strong tea and coffee; you should also drink less or no drinks containing sugar or sugar substitutes.

8. Resolutely abstain from alcohol

Alcohol will affect the development of the fetal brain at all stages. If a pregnant woman drinks a lot of alcohol in the early stages of embryonic development, it can cause serious damage to the fetus. Drinking a lot of alcohol in the later stages of pregnancy can cause serious damage to the fetus. Functional defects occur in the brain. So I will never drink alcohol. The weekly dietary focus of pregnant mothers:

In 1 to 4 weeks, the fertilized egg begins to implant and form an embryo, which requires B vitamins.

The first week needs to provide nutrients for fetal brain development.

It is recommended to mainly eat rice, supplemented by vegetables and seafood;

The diet in the second week should be related to the development of the fetal spinal cord. Rice should be the main food, with an appropriate amount of pork and eggs;

In week 3, switch to pasta, especially cornmeal, sweet potato noodles and other starchy foods. This is to prepare the fetus for skin development.

At 5 to 6 weeks, the embryo has gradually formed simple brain and spinal cord, central nervous system, digestion, blood and other systems. It needs minerals and zinc. Pregnant women can eat more seafood such as kelp to promote fetal development. Brain development.

At 7 weeks, the heart begins to circulate blood in the embryo, the outline of the nervous system is nearly completed, and bone cells begin to develop, which requires B vitamins, zinc, protein, and iodine. Pregnant women need to eat more rice and soy products to prepare for the fleshy development of the fetus. It is recommended to eat more meat, fish, cheese, eggs, beans, rice, kelp, and iodized salt.

At 8 weeks, the main internal organs, bones, and teeth begin to develop. The inner ear, which is responsible for balance and hearing, is forming and requires calcium, iodine, vitamin B1, and protein.

Eat more fish in the 9th week to promote the development of the fetal mammary gland and eyeballs;

In the 10th week, you can eat less fish and more vegetables to promote the development of the fetal skin membrane.

The 11th week is a period of rapid fetal development. Pregnant women should eat more beef, mutton, and chicken;

In the 12th week, they need iodine, calcium, protein, vitamins C and D .

In the 13th week, you still need to provide nutrients for the fetal hair development, so eat more soybeans, green beans, and carob beans;

The 14th week is the initial stage of fetal endocrine development, so you need to eat more Starchy foods such as potatoes and lotus roots.

Eat more fish, shrimp and seafood in the 15th week to promote the development of the fetus’s reproductive organs;

In the 16th week, the fetus begins to absorb nutrients through the placenta and needs protein, carbohydrates, and fat. , various vitamins and minerals.

Eat more meat, fish, shrimp, sea cucumber, shellfish and other seafood in the 18th week to promote fetal heart development.

At 20 weeks, teeth are developing, fetal fat is forming, fetal movement is active, and swallowing function is required. Calcium, iron, phosphorus, potassium, magnesium, zinc, and vitamins A, B, and C are needed.

In the 19th and 20th weeks, the nutritional demand of the fetus increases. Pregnant women should mainly eat pasta, and eat more vegetables and fruits, which is beneficial to the growth of the fetus's skin;

No. 21 During the 22nd week, eat less meat to prepare for the initial neural development of the fetus;

In the 22nd week, the amniotic fluid is rich, so pregnant women can eat more fish, meat, and eggs; in the 23rd week, eat more beans and peanuts , walnuts, and pine nuts, provide nutrients for the overall development of the brain.

24~25 weeks is another peak period of fetal development. The richer the diet of pregnant women, the better;

In the 26th week, the fetal heart develops rapidly, so pregnant women can eat more pork liver;

In the 28th and 29th weeks, the fetal hands and feet develop significantly, so it is necessary to Eat more fish.

Beginning in the 30th week, pregnant women need to increase their milk intake.

32 weeks is the period of prominent development of the fetal cranial nerves. Eat less fishy food. Pregnant women can eat more fungi, tofu, vermicelli and a small amount of beef;

In the 33rd week, the fetal kidney, liver, and stomach functions develop significantly. Pregnant women can take appropriate supplements if conditions permit.

In the 34th week, the fetus’s hands, feet, nerves, and facial features have developed significantly. It is necessary to eat more chicken, duck, fish, and eggs.

In the 36th week, the fetus grows nails and has good sucking ability, which requires calcium, protein and carbohydrates.

In the 38th week, the fetal urinary system is developing prominently, and pregnant women can eat sour fruits in moderation.

Around 40 weeks, most of the fetal hair on the fetal head disappears, and various organs are fully developed, requiring protein, minerals and vitamin K. Pregnant women can eat more fruits, mainly rice, but also meat and egg foods to prepare for the birth of the fetus. The 40th week is the last week. Pregnant women should eat less fishy food and meat and more vegetables to prepare for delivery. Be prepared.