Adequate nutritional intake during pregnancy is important, it’s just that too much carbohydrate consumption can lead to much greater weight gain during pregnancy. Weight gain beyond the recommended amount can increase the risk of pregnancy and childbirth complications, you know, Jovinas!
Although difficult, maintaining weight during pregnancy is important to do. Here are 7 ways to control weight during pregnancy that pregnant women can do. Come on, see more!
Start Pregnancy at a Healthy Weight
One way to control weight during pregnancy is to start pregnancy at a healthy weight. Many women become obese while pregnant, which puts them at risk for complications. Losing a little weight before getting pregnant can reduce this risk and also improve your health, you know, Jovians.
Dr. Lauren, quoted from Babycenter said, “The most important thing to do in preparing for pregnancy is to take prenatal vitamins and maintain a healthy weight.”
Pregnant women can consume Blackmores Pregnancy & Breastfeeding (Rp 204,000) as a prenatal vitamin to prepare for a healthy pregnancy.
Eat a balanced diet
Pregnant women need about 340 extra calories per day during the second trimester, and an extra 450 calories per day in the third trimester. While in the first trimester, pregnant women generally do not need extra calories.
Focus on foods high in protein, fat, and complex carbohydrates. Eat in small portions, to avoid overeating. Then, pregnant women can also choose healthy snacks to prevent the consumption of unhealthy high-fat foods. In this way, not only healthy content, but pregnant women’s blood sugar levels will also remain stable.
Consume Lots of Water
The next way to control weight during pregnancy is to consume enough water. It is very important to consume lots of water during pregnancy, so that pregnant women are not dehydrated. In addition, drinking water can also be one way to control weight during pregnancy, you know! Because, adequate water intake can help suppress appetite.
For pregnant women, the recommended intake of water is 8 to 12 glasses per day. The color of urine can be used as an indicator of whether fluid intake is sufficient during pregnancy, if the urine is dark, it is a sign that the body needs more fluids. Bright yellow urine color indicates the opposite, namely the body fluids have been fulfilled properly.
Variety of Foods Consumed
Sometimes, cravings for unhealthy foods like french fries and ice cream during pregnancy are unavoidable. The key is to satisfy the pregnant woman’s cravings while getting the protein and healthy fats that mother and baby need.
Pregnant women can use tricks to combine healthy and unhealthy foods, such as mixing high-fiber cereal with delicious sweet granola. On the other hand, there’s really no need to hold yourself back too hard nor is it okay as long as it’s not done every day and becomes a habit.
Choose Complex Carbohydrate Foods
Carbohydrates are very good for pregnant women, especially in fighting morning sickness. However, simple carbohydrates like white bread, rice, and most cereals raise your blood sugar without providing enough nutrients.
It is better to choose foods with complex carbohydrates, such as nuts, fruits and vegetables, brown rice, or whole grain breads which not only provide pregnant women and babies with more nutrients, but also help pregnant women feel full longer.
Doing 10 minutes of walking every day turns out to have a big impact on pregnant women during pregnancy, you know! In addition to helping control weight during pregnancy, pregnant women who regularly walk will also experience less aches and pains in the final trimester of pregnancy.
If you want to control your weight during pregnancy more effectively, consult with your doctor and nutritionist what can be done and also the right menu to consume.