During pregnancy, women will gain weight. This is because the fetus is developing in the abdomen, and the combined weight of the two people will naturally increase. However, some pregnant women go to prenatal check-ups and are told that they are also overweight. During the entire pregnancy, some pregnant women may even gain dozens of pounds. This has also become the biggest obstacle for pregnant women. If they don't eat, they are afraid that the fetus will not absorb nutrients. If you eat hard, you will gain weight again. So, how can we achieve a long fetus without gaining weight during pregnancy?

It is rare for the "fetus" to be deprived of nutrition

Elders often advise, "Eat more. If you don't eat, the baby will still have to eat." Eat!" In fact, this concept of "eating for children" is wrong. Judging from the laws of mammals, in most cases, the nutrition of the fetus is sufficient (unless the fetus itself has functional problems). Insufficient nutrition of pregnant women will harm the health of the pregnant woman.

Mammals, including humans, have a rule that energy is supplied first to the fetus and then to the mother. If the mother is poorly nourished, her body's originally stored fat-soluble vitamins such as protein, fat, sugar, calcium, iron, and vitamin A will be given priority to the fetus to ensure the fetus's nutrition, at the expense of her own health. This is one of the meanings of "mother is great".

In the old days, nutritional conditions were poor. The more women gave birth, the more likely they were to become hunchbacked. However, the fetuses were healthy. This was caused by the consumption of calcium in the body by the fetuses. Except for some water-soluble vitamins that the body cannot preserve, such as vitamin C, etc. If the mother is deficient in these substances, the fetus will also be deficient.

So, as long as the pregnant woman is not extremely nutritionally deficient, the impact on the fetus will be limited. Bian Huawei suggested that expectant mothers should first establish a point of view: Don't always worry about insufficient nutrition for the fetus, but should consider their own health issues.

Excessive fat is not good for the fetus

With the advanced science of modern nutrition, fertility will certainly not come at the expense of the mother’s health. Therefore, pregnant women need to pay attention to their nutritional intake, not only for the health of their fetus, but also for their own future health. But nothing is too late. Pregnant women need to increase their weight reasonably instead of blindly taking supplements. Blind supplementation causes excessive accumulation of fat, which in turn causes fertility difficulties, pregnancy-induced hypertension, and gestational diabetes.

Let’s first analyze where the weight is gained during pregnancy. Bian Huawei said that the optimal weight gain for pregnant women during the entire pregnancy is 11 to 12 kilograms, which is the most ideal and healthy. Factors that cause pregnant women to gain weight include amniotic fluid, placenta, fetus, enlarged breasts and uterus, and fat reserves for future breastfeeding.

The size of the pregnant woman’s body has already determined the size of the placenta. If she takes too much supplements, the fetus may not necessarily grow faster. If the body fat of the pregnant woman accumulates, she will “grow more meat but not the fetus”, and the fat on her upper body will not grow. It is difficult to get rid of, and it also increases the risk of gestational diabetes and gestational hypertension in pregnant women. Sometimes it can also cause "macrosomia" - excessive weight of the fetus, which makes delivery difficult and also increases the risk of obesity in the future. Therefore, eating too much, taking supplements and sitting still to support the fetus will cause pregnant women to gain crazy weight, which is harmful but useless.

Intake standards for major nutrients during pregnancy

So, how can pregnant women achieve "a long fetus without gaining weight" while taking into account the health of both the pregnant woman and the fetus?

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Bian Huawei introduced that according to different stages of pregnancy, pregnant women have different nutritional needs and weight gain. Generally speaking, in the first trimester (0 to 3 months), there is no requirement for weight due to the adverse reaction of pregnant women; in the second trimester (4 to 6 months), the weight increases by about 1 pound per week; in the third trimester (7 to 9 months), the weight increases 0.5~1kg. Nutritional points are different in each period:

Early pregnancy (0-3 months)

Due to the nausea, vomiting, and loss of appetite caused by early pregnancy reactions, nutrition at this stage is very important. The requirements are not very strict, and the first principle is to be able to eat.

Suggestions:

1. Based on your own preferences, let deliciousness and comfort be the deciding factors, choose foods that appeal to you within the scope of a healthy diet, do not require a large quantity, and encourage food diversification.

2. Avoid greasy, spicy, and nausea-inducing smells such as cooking smells.

3. Eat a light and easy-to-digest diet, such as choosing light pasta, biscuits, rice, fruits and vegetables, etc.

4. For taste, you can use sour or cold dishes, and appropriately supplement B vitamins to improve appetite.

5. Eat small and frequent meals to prevent an empty stomach. Drink between meals, not with meals. Avoid caffeinated and alcoholic beverages.

The second trimester (4 to 6 months)

The variety and quantity of food should be increased. Do not eat without restraint because your weight has not increased in the first trimester.

Recommendations:

1. Eat 400 to 500 grams of cereals daily (appropriately choose miscellaneous grains such as millet, corn, and oatmeal). 50 grams of soy products, 100 to 150 grams of meat, poultry, eggs, and fish, 500 grams of vegetables (more than half of which are dark vegetables), and 250 ml of milk.

2. Eat 300 more calories per day than before. Change to real food: 50g rice + 30g lean meat + 200ml milk, or 40g rice + 1 egg + 19g milk powder, or 40g rice + 80g fish + 135g apple.

3. The demand for calcium increases significantly during pregnancy. Foods rich in calcium and iodine such as dried shrimps, kelp, and seaweed are often eaten.

Third trimester (7-9 months)

Grain intake remains unchanged but protein intake increases.

Recommendations:

1. 400-500 grams of cereals, 150-200 grams of meat, poultry, eggs and fish, and 500ml of milk.

2. Since the fetus is larger than before, it is advisable to eat small and frequent meals to reduce the feeling of stomach fullness. Pregnant women with edema and high blood pressure should control their salt intake.

Nowadays, many pregnant women are pampered by their elders and husbands during pregnancy, and they supplement nutrition all day long, but they do not pay attention to exercise. This has also become a source of obesity for pregnant women. Therefore, during pregnancy, you must not only pay attention to a balanced diet, but also maintain appropriate exercise to control your weight. If you are too obese, it will be detrimental to both postpartum weight loss and childbirth.