Controlling weight gain during pregnancy is related to pre-pregnancy body mass index (BMI). For overweight and obese pregnant mothers before pregnancy, the weight gain should be controlled within 5 1 1 kg; Pregnant mothers who are thin before pregnancy should be fat 12 18kg.
The following figure details the reasons for weight gain during pregnancy, as well as the body mass index before pregnancy and the appropriate weight gain range during pregnancy.
What nutrition can I eat during pregnancy without getting fat?
Obesity is related to congenital genetic inheritance, lack of exercise at ordinary times and unreasonable nutrition collocation. Therefore, while paying attention to nutrition, we should also exercise moderately.
From a nutritional point of view, the main cause of obesity is excessive intake of carbohydrates and fats. Everyone knows that fat, so don't say it; And carbohydrates, pregnant mothers often ignore.
Carbohydrates, to put it bluntly, are rice, noodles, steamed bread and various sugars that we often eat. After being digested and absorbed, carbohydrates become glucose and enter the blood circulation, leading to an increase in blood sugar.
Therefore, in order to increase the nutrition during pregnancy and prevent pregnant mothers from gaining too much weight, the following foods are recommended:
1, rice, noodles and steamed bread are eaten once a day, and some staple foods are replaced with corn, potatoes, pumpkins and sweet potatoes. Among them, corn and sweet potato are recognized as pregnant women's foods because they contain a lot of dietary fiber.
2. Fish and beef are high in protein and low in fat. Compared with pork and poultry, fish and beef are rich in nutrients and will not cause pregnant mothers to gain too much weight.
3. Milk provides calcium and protein for fetal growth and development. The China Nutrition Society recommends pregnant women to drink 350 ml of milk every day. If the pregnant mother is overweight, choose skim milk.
4. All kinds of miscellaneous grains and beans, including brown rice, black rice, millet, cereal, corn flakes, red beans, mung beans, soybeans, sweet potatoes, yams, pumpkins, etc., all contain more vitamins and minerals. These foods can prevent diabetes and hypertension during pregnancy.
5, 500, 700 grams of fresh vegetables every day, vegetables contain a lot of dietary fiber, which can improve the satiety of pregnant women and prevent constipation during pregnancy.
I wish you good health and a smooth pregnancy!
During the whole pregnancy, I gained weight 16 kg. Before pregnancy, my weight was 84.6 kg, about 85 kg. When I get up in the morning, I will be very bloated. If you don't exercise for a long time, just run occasionally.
At present, she is 38w+4 days pregnant and weighs 10 1 kg. I don't have any edema, body aches and pudendal pains. I can say that I am as light as a swallow. I have a waistline in front and back, and my face is not fat. I may have a belly.
What did I do when I was pregnant 10 months?
It is said that innate personal physique is very important, but the efforts of the day after tomorrow can also change a large part.
No matter whether the weight itself is obese or thin, we should have a general plan and how much we can only grow during the whole pregnancy. If there is less in this range, there is a formula that body mass index = pre-pregnancy weight kg/ (height m* height m), for example, my body mass index = 42.5 kg/(1.6m *1.6m) =16.6.
The lean type is less than 18.5, and the target growth during pregnancy is 12- 15 kg.
18.5-22.9 standard, target weight gain during pregnancy 10- 14 kg.
For obese patients over 23 years old, the target increase during pregnancy is 7- 10 kg.
My target growth during pregnancy should be 22 kg, but my baby's abdominal circumference has been much bigger since I had a B-ultrasound in 3 1 week. Besides, I have a small pelvis and I have to control my diet. In the later stage of so, I almost ate very little, and my weight only increased by more than two taels a week, more than one month 1 kg, and from more than seven months to September and a half, I weighed 2 kg (the first thing I got up every day was to record my weight with my mobile phone).
First, answer a few questions:
During pregnancy, is it true that the fatter I grow, the fatter and stronger my baby will grow?
Answer: no, excessive weight gain of expectant mothers during pregnancy will bring unfavorable factors to both mother and fetus: on the one hand, there may be macrosomia, which will increase the risk of dystocia; On the other hand, mothers are prone to gestational diabetes and pregnancy-induced hypertension, which leads to premature delivery, fetal growth restriction and even stillbirth. After the baby is born, the chances of developing diabetes, obesity and high blood pressure will also increase. Therefore, we advocate that expectant mothers should eat reasonably during pregnancy to ensure the healthy growth of the fetus.
At the beginning of pregnancy, my pregnancy reaction was very serious. After a few months, my weight not only didn't increase, but was lighter than before pregnancy. Is this normal? Will it affect the baby's development?
Answer: No.
60% of overweight in 7-9 months of pregnancy is the result of crazy growth in the third trimester. In addition, because the important parts of the baby's body have grown up, at this time, pregnant mothers should pay attention to "less but better" in their diet. Weighing is a must-do homework every day. It is best to weigh before meals, which can effectively remind pregnant mothers to control their weight.
Summary:
1-3 months pregnancy leads to serious weight loss. Don't panic, it won't affect the baby. Mommy who can eat without pregnancy should not eat too much. Most of them are eaten by themselves. A reasonable and light diet, eating vegetables and high-protein foods are necessary throughout pregnancy.
4-6 months is a critical period for the baby's development. During this period, pregnant moms will generally ease and disappear, but don't overeat and think about food to make up for the loss of the first three. The key point in this period is that you should eat the most, so that the baby can develop well. Mommy should try not to let herself grow too much fat on the premise that the baby is well developed. This must be controlled. I have been walking for an hour every day for more than three months.
From the fourth month, the baby will grow faster and take care of his stomach. The bigger the belly, the less elastic fibers will lead to S lines during pregnancy. I am most afraid of wrinkles when I am pregnant, so from the fourth month, I will eat more broccoli, tomatoes and kiwifruit to enhance the elasticity of my skin from the inside, and of course I should take precautions from the outside. I use olive oil as a precaution. Olive oil comes from Prahuijia, which is a body lotion of Watsons. It is very easy to use and can instantly moisturize my skin.
Dietary mix during pregnancy
1. Eggs or goose eggs+milk, oats, whole wheat bread, beef, porridge, and dried tofu are replaced as standard in turn every morning. Occasionally, you can eat pancake fruit, Hu spicy soup and steamed buns to satisfy your appetite. Boiled eggs and fried occasionally will not make skim milk gain weight.
2. Eat more rice at noon, take olive oil as oil, eat more vegetables and eat less, drink soup before meals, and eat more high-protein food and fiber food under the basic principles of less oil, less sugar, less salt, less starch and less frying. High protein refers to eggs, milk, chicken, fish and shrimp. Shrimp can try to eat boiled shrimp without oil, salt and sugar, and eating noodles occasionally will not affect the overall situation.
3. You can eat some fruit with extra meals. Try not to eat high-sugar fruits during pregnancy. I seldom eat watermelons and grapes. Kiwi, grapefruit, apple and blueberry are all good fruits during pregnancy.
Dinner is the lightest and least, almost mainly porridge and vegetables, not porridge. If I am hungry at night, I will eat soda crackers or apples.
Of course, there are always greedy times (well, I am a foodie). How can Xi Anwa stand 10 months without eating these hot pots, oil-sprinkled noodles, ice cream … and eat them all? I don't think the whole situation will be affected.
Constipation during pregnancy can also affect. It is suggested that constipation should have a light diet and eat more high-fiber foods to promote digestion.
7-9 months is a period when your weight and your baby's weight increase wildly. You must control your diet and support your weight every day. If you can eat high-protein food in the middle term, your baby will not be too young, and you will not eat too much for your older baby in the later period. If you gain a lot of weight, the baby will be too small. This is a very worrying thing. When I am eight and a half months old, I will eat few high-protein foods such as eggs and fish. My food is mainly vegetables and fruits, and the baby can't drink water until he is older. Now I hope to start soon.
oedema
1. Edema does not mean not drinking water. Water is an important substance to maintain human vital signs and internal circulation. Don't deliberately not drink water to avoid edema. Drinking more water and urinating more will help you not get sick during pregnancy.
2. The main cause of edema is excessive salt intake, so the daily diet should be light and reduce the intake of salt and salty food. Sometimes I cook with water for dinner and get some bowls to eat. I think I am so awesome that I can eat.
3. The lack of protein is also one of the causes of edema, so it is necessary to appropriately increase the intake of protein, such as poultry, livestock, meat, fish, seafood, shellfish, eggs, milk and dairy products, bean products (such as soybean milk, tofu, dried tofu, vegetarian chicken, tofu, dried silk) and so on.
4. Intake of fresh fruits and vegetables. Vegetables and fruits contain essential vitamins and trace elements, which can improve the body's resistance, strengthen metabolism, detoxify and diuretic, and relieve edema.
5. Pregnant mothers with edema should not stand for too long; Lift your feet at rest; The prospective father can also help the pregnant mother gently massage her ankles and feet to promote blood circulation in her legs, thus improving edema. I usually watch TV and lie on the sofa with my legs at the same height as my body. I put my legs on a pregnant woman's pillow when I sleep at night. The most important thing is to eat less salt Leg elevation is only an aid when swelling.
PS。 If the symptoms of edema during pregnancy are mild, you don't necessarily need to see a doctor, but if you have severe edema, you must go to the hospital in time.
Eat bird's nest, donkey-hide gelatin and sea cucumber every other day from 4 months. They are all high-protein and low-fat foods, so you can eat more during pregnancy.
Having said that, let's sum up that everything is the same:
Diet: less oil, less frying, less sugar, less salt and less starch.
Eat more high-protein foods and high-fiber vegetables and fruits. The staple food can be rice and coarse grains alternately, which is also beneficial to poop.
Exercise: Walk for several hours every day and do yoga!
After the pregnant mother became pregnant, in addition to being happy and excited, she began to worry about her food, clothing, housing and transportation. She is deeply afraid that her carelessness will cause a fetus, especially in diet. Only by eating well can she ensure the healthy development and growth of the fetus.
What can pregnant mothers eat to supplement nutrition and not get fat?
1. Fish
Fish meat is delicate, nutritious and rich in protein, unsaturated fatty acids, iron, vitamin B 12, which is necessary for fetal development. In addition, fish contains more phospholipids and amino acids, which will play a good role in the development of fetal central nervous system. Fish contains only a small amount of fat, so pregnant mothers can eat more fish without getting fat.
2. Beef
Beef is a kind of meat with high energy, high protein, low fat and delicious taste. It is called "favored meat". Beef contains a variety of amino acids needed by the human body, which can increase the resistance of pregnant mothers, especially in cold winter, which can replenish energy and not get fat.
3. Bean products
Soybean is the most nutritious bean, rich in protein and the main source of high-quality plant protein. Soybean is rich in minerals, such as calcium, iron, phosphorus, potassium and sodium, as well as vitamins A and E, which can supplement the nutrition needed by pregnant women and fetuses. Bean products can strengthen the spleen, promote diuresis, tonify blood, and detoxify, and are suitable for pregnant mothers with anemia.
4. Corn
There are many benefits for pregnant mothers to eat more corn. Corn is rich in vitamin E, which helps to prevent habitual abortion. Moreover, corn is rich in B vitamins, which can promote fetal development. Corn contains a lot of dietary fiber, which can accelerate the excretion of intestinal endotoxin and bacteria, prevent constipation and prevent pregnant mothers from getting fat.
5. Apple
Apples are called fruits of memory and wisdom. Apple is rich in sugar, organic acids, dietary fiber, vitamins A, C, B, E, PP, minerals such as potassium, zinc, phosphorus, magnesium, flavonoids and other aromatic substances, which can meet the needs of baby's growth and development. But also is beneficial to that physiological requirement of pregnant women.
The nutrition that pregnant mothers want to eat during pregnancy does not gain weight. Pay attention to the following aspects:
1. Nutrition must be comprehensive and rich, and you can't be picky eaters;
2. Eating more seasonal vegetables and food is beneficial to the healthy development of the fetus. For example, you can eat more carrots, Chinese cabbage, Chinese cabbage, mutton, beef and duck in winter;
3. Eat more fresh vegetables and fruits, which can strengthen nutrition without getting fat;
4. Eat less or not eat high-calorie and high-sugar foods, such as fried foods, cakes and drinks. These foods will increase weight;
Some pregnant mothers eat a lot after pregnancy and get hungry easily, so it is easy to gain weight, eat less and eat more meals, and eat 70-80% full every time. When they are hungry, they can eat some healthy snacks, such as yogurt, fruits and nuts.
6. Coarse grains can be added to the staple food, such as peanuts, wheat kernels, oats, yellow rice, black rice and red beans, which can not only increase satiety, but also prevent constipation.
Glad to answer your question! Pregnant, pregnant mommy is a diploid, so it is the key protection object, so pay attention to diet. The taste of food will also change. Some like sour food, some like sweet food, some like spicy food, and some taste salty.
What do you eat during pregnancy to supplement nutrition without getting fat?
During pregnancy, the diet pays attention to balanced nutrition, matching meat and vegetables, and eating fresh vegetables, fruits and meat together, which is both nutritious and helpful to control weight. Do not be partial during pregnancy, avoid overeating, avoid junk food, eat less and eat more meals, and take in various nutrients (protein, vitamins, calcium, iron, etc. ), so as to ensure the health of the fetus and yourself. Many pregnant women eat whatever they like during pregnancy. For example, they won't eat what they like in moderation, and they won't look at what they don't like, forming the habit of partial eclipse, which will not only lead to unbalanced nutrition, but also lead to the lack of some nutritional elements (such as iron and calcium), and will also cause themselves to get fat, or the fetus is large, which is not conducive to childbirth. That's my cousin. She likes eating meat and fruit during pregnancy, especially watermelon. She can't eat without meat every day, and she eats a lot I like watermelon very much, but I can't live without it. I am used to eating watermelon after meals and before going to bed. Watermelon is sweet and has a high sugar content. Eating too much is easy to get fat, and eating too much meat is easy to get fat. Cousin, height 165cm, pre-pregnancy 120kg, pre-labor weight rose to 178kg. Because the fetus was too big to give birth naturally, a baby boy weighing 8 kg and 9 liang was finally born by caesarean section. If you are too fat during pregnancy, it is not easy for you to regain your original weight after delivery, because in the second month, you will not lose weight if you think about restoring your body and nursing your baby. If you eat too well in the second month, you will gain weight instead of losing it.
In short, the diet during pregnancy should be balanced in nutrition, and fresh vegetables, fruits and meat should be eaten together, without partial eclipse, overeating or overeating. In addition, proper exercise, such as walking after meals and sunbathing, not only helps to control weight, but also supplements calcium.
During pregnancy, all the nutrients needed for fetal growth and development come from the mother. Whether the expectant mother is undernourished or overnourished, it may affect the fetal development. Therefore, expectant mothers have such a small wish that they want to eat something that can supplement nutrition without making themselves fat.
1. Supplementing nutrition according to physique
Every pregnant woman's constitution is different. Some expectant mothers are prone to gain weight no matter what they eat, and some expectant mothers will not gain much weight no matter how much they eat.
For expectant mothers with thin figure and poor nutritional status, it is best to eat more foods rich in high-quality protein, fat and vitamins, such as eggs, fish and milk. For a strong and well-nourished expectant mother, no extra nutrition is needed. They usually eat more fruits and vegetables and less foods high in fat and sugar.
2. Supplement according to the pregnancy stage
At the beginning of pregnancy, many expectant mothers have a bad appetite and are very upset because of early pregnancy reaction. At this stage, they should eat more spleen-invigorating and appetizing foods, such as apples, loquat, white radish and perch.
The second trimester is the rapid development stage of the baby, and the expectant mother needs enough nutrition to meet the needs of the fetus. At this stage, she can eat some beef, pork and bean products to supplement her nutrition. We recommend home-cooked tofu, fried beef with green peppers, braised chicken with mushrooms and so on.
In the third trimester, the fetus is almost developed, and the expectant mother will finally sprint to give birth. At this stage, she can eat some steamed eggs with shrimps, shredded beef, steamed sea fish and boiled prawns to increase nutrition. If you want to achieve better results, expectant mothers should exercise properly at ordinary times, go out for a walk with their husbands after meals, and don't stay at home watching TV and playing mobile phones.
Pregnant, everyone wants to have a long baby but not eat meat, which can not only meet the needs of adults and babies, but also keep a good figure and not get fat. So what to eat and how to eat, can you supplement nutrition without getting fat?
First of all, we must have a balanced diet. There are many fish, meat, eggs, vegetables, fruits and cereals. Only when the types of food are diversified, not partial or picky eaters, can we provide all kinds of nutrition for the baby, and a balanced diet during pregnancy can make all kinds of nutrition play a coordinating role.
Generally, we have seven requirements for pregnant women's diet: energy supply ratio: protein: 10- 15%, fat: 25-30%, carbohydrate: 55-60%, and the ratio of three meals a day is 30%:40%:30% respectively. Among them, high-quality protein accounts for 50% of all protein, coarse grains account for 25% of all staple foods, the ratio of fish, meat and poultry is: 1: 1, the ratio of fatty acids is:1:kloc-0/,and the essential fatty acids are: N6: N3.
The other is a comprehensive diet. According to "China Nutrition Diet Pagoda", pregnant women should eat at least 5 kinds of food and 35 kinds of food every day to ensure the comprehensive intake of 7 kinds of nutrients such as fat, protein, dietary fiber, carbohydrate, water, vitamins and minerals. Especially in the second trimester, morning sickness disappeared and appetite became better. Many mothers can eat freely. Eat three meals a day as usual, and protein, fat, carbohydrates and vitamins can be fully supplemented.
Another is not too much. Although eggs are good, eating 20 eggs a day will make you fat. Although milk is rich in protein and calcium, you still drink a little more than two or three cups of A Jin every day. Cooking methods are also better with less oil, less salt and less sugar. Try to eat as little fried food and high-salt food cream cake as possible!
Before that, I also answered many questions about nutrition during pregnancy. On the one hand, I want to spread the importance of nutrition during pregnancy, and hope that expectant mothers can seize this critical window period. On the other hand, there are many misunderstandings in the diet during pregnancy, such as overcompensation or only believing in food such as bird's nest and sea cucumber. For example, if you eat too much fruit, your insulin load will increase and your weight will increase. For example, only relying on jujube to replenish blood but rarely ingesting iron-rich animal blood and liver.
However, balanced nutrition, focusing on "long fetus without meat" is the king of nutrition during pregnancy! So, how to do it?
1. The most important thing is to pay attention to food-diverse and balanced nutrition, less oil and less sugar.
Staple food:
It is necessary to include some whole grains, miscellaneous beans and potatoes, so that there are more nutrients, such as B vitamins, minerals and dietary fiber. Compared with pure white rice flour, it will stabilize postprandial blood sugar and help control weight.
Protein of appropriate quality:
From fish, eggs, milk beans, an egg a day, 1-2 fist fish or (and) lean meat, 1-2 cups of milk, occasionally eat soy products.
Vegetables:
Vegetables are low in energy (excluding starch-containing potatoes, yams and lotus roots, which should be classified as staple foods). If you eat enough vegetables, you can supplement vitamins and minerals. About a kilo a day, it is best to have more than half of green leafy vegetables, which is also a high-quality source of calcium.
Fruit:
Moderate, don't exceed the standard. A medium-sized apple and an orange are enough every day. Many pregnant women eat too much fruit, which causes blood sugar load and is easy to get fat.
Snacks:
Choose nuts, seaweed and other foods. Similarly, don't eat too much nuts. Three or four walnuts or ten almonds a day is enough.
Try not to eat foods high in oil and sugar, such as cream cakes, puffed food, fried food, drinks, etc.
Besides paying attention to the daily diet, we should also monitor the weight, control the growth rate within the total range, exercise moderately, walk with family members or practice yoga for pregnant women under professional guidance, which are all good choices, and we can also relax and keep a good mood!
It is very important to keep a healthy diet during pregnancy. During this period, your body needs extra nutrients, including vitamins and minerals. A diet lacking key nutrients will have a negative impact on the baby's development. Choosing healthy and nutritious food will help ensure the health of you and your baby and make it easier for you to lose weight after delivery. 1, during pregnancy, you need to eat dairy products, especially yogurt, which is a good choice for pregnant women and helps to meet your needs for protein and increased calcium. Probiotics also help reduce the risk of complications. 2. Leguminous plants are rich in fiber, protein, iron, folic acid (B9) and calcium. These foods include lentils, peas, beans, chickpeas, soybeans and peanuts, which are all needed by the body during pregnancy. 3. Sweet potato is rich in carotene, which is a plant compound that can be converted into phytohormone A in the body. Vitamin A is necessary for the growth and differentiation of most cells and tissues, and it is very important for the healthy development of the fetus. 4. Omega-3 fatty acids are essential during pregnancy, especially long-chain 3 fatty acids DHA and EPA, which are high in seafood and contribute to the development of fetal brain and eyes. Pregnant women are usually advised to eat seafood only twice a week. Eggs are an important source of choline, which is essential for many processes of the body, including brain development and health. Insufficient choline intake during pregnancy may increase the risk of neural tube defects and may lead to the decline of fetal brain function. 6. Broccoli and dark green vegetables such as cabbage and spinach contain many nutrients that pregnant women need. 7. Beef, pork and chicken are excellent sources of high-quality protein. Beef and pork are also rich in iron, choline and other B vitamins-all of which are needed during pregnancy.
8. Berries contain water, carbohydrates, vitamin C, fiber, vitamins, antioxidants and plant compounds, which can help pregnant women increase their nutrition and water intake. 9. Whole grains are rich in fiber, protein, B vitamins, magnesium and plant compounds. Eating whole grains can help pregnant women meet their increased calorie requirements, especially in the second and third trimesters of pregnancy. 10, avocado is rich in healthy fat, monounsaturated fatty acids, fiber, vitamin B, vitamin K, potassium, copper, vitamin E, vitamin C, folic acid and potassium, which is helpful to improve fetal health and relieve common leg spasms of pregnant women. It is the best choice for pregnant women. 1 1, because your blood volume will increase during pregnancy, it is very important to keep proper water, and adequate hydration will also help prevent constipation and urinary tract infection.
What to eat in pregnancy is more nutritious and won't get fat?
The answer to this question actually applies to all periods. Now everyone advocates a healthy diet, which can not only provide enough nutrition, but also keep the body in good condition, one of which includes body shape.
I'm Ma Bao. I'm pregnant with two babies, both before and after pregnancy, and my weight has increased 10 kg. Let me introduce my experience of eating during pregnancy.
Arrange in an appropriate proportion
Because you have to support the emergence and growth of a little life during pregnancy, you need to take in all kinds of nutrients. These include vegetables, high-quality protein, carbohydrates and other staple foods. Needless to say, all kinds of seasonal vegetables, high-quality protein includes eggs, fish, shrimp and seafood. The staple food is rice, steamed bread, sweet potato, taro, corn, lotus root and potatoes. If you don't want to gain weight, try not to eat deep-processed staple foods, such as steamed bread, rice and bread.
Add seasonal fruit or yogurt between meals.
Have a healthy diet
Barbecue meals and the like will add salt, monosodium glutamate, polysaccharide and oil for taste. So if you don't want to get fat, try to make it yourself, with less salt, less sugar and less oil. If you can't eat in the canteen, you can prepare a bowl of water and drink it before eating.
In addition, eat less barbecue, mala Tang, dessert and other foods.
Mass movement
When I was pregnant with my boss, I volunteered at the Olympic Games from May until the end of the Paralympic Games in June+10, 5438. It is necessary to walk from home to the Olympic venues. Of course not far, half an hour.
When I am pregnant with a second child, I take a walk after lunch every day and count more than 10 thousand steps every day.
Keep a good mood
This is very important, because many people vent their emotions by eating. I just eat when I'm tired or anxious. When you are tired or anxious, you usually gain weight.
Many pregnant mothers will become unstable due to changes in pregnancy hormones.
At this time, I can adjust by listening to music, reading my favorite books, walking and sitting still. I always like to play Buddhist music when I am pregnant. I feel very ethereal and easy to vent my emotions.
I believe that if you do the above, you won't become too fat during pregnancy. Good pregnancy! Healthy and auspicious!