During the pregnancy period, which lasts for about 40 weeks, the mother will have to comply with some rules. These rules are important for your mother and baby to have a healthier life.
DO NOT APPLY TO POTENTIAL DIMENSIONS IN PREGNANCY!
Do not try to lose weight on your own as long as your dietitian does not recommend it or unless there is a dangerous situation in terms of mother-infant health. The ideal weight that someone should take up to the end of their pregnancy is as follows:
Obese (BMI > 30) 5-6 kg
Overweight (BMI > 25-29.9) 7-11 kg
Normal (BMI > 18.5- 24.9) 11-16 kg
Poor (BMI > 18.5) 13-18 kg
WHICH IT CAN BE LOSS OF THE WEIGHT?
Although weight loss is not recommended for pregnancy, fatigue and vomiting may occur during the first weeks due to morning fatigue syndrome seen in women. These conditions can cause weight loss and loss of appetite. Obesity women with a slight weight loss due to this syndrome do not seriously threaten the health of the baby and the mother.
CONSULT YOUR DIETERY OR DOCTOR:
If you feel that you are gaining weight during pregnancy and you feel you can not cope, it would be good to get specialist help to prevent excessive weight gain and to protect your baby’s health. It is useful to avoid trying out shock diets or different ways of feeding.
DAILY QUALITY NEEDS WHAT YOU NEED:
Women who start pregnancy in normal weight are normally advised to take as much as 300 kcal of their usual dose.
Pregnant women with normal weight should take about 1900-2500 kcal per day.
If your caloric intake is higher than your daily necessity and you have an unhealthy weight gain, or if you have a weak or obesity problem before pregnancy, you should absolutely refer to your doctor and dietitian.
AVAILABLE FOR FREE AND REQUIRED CALORIE:
Avoid the use of fat in sugar-added ready-to-eat foods. It will also be beneficial to avoid consumption of caffeine-containing, raw seafood.
BEFORE PREGNANCY VITAMIN SUPPORT:
Your body needs vitamins in pregnancy. You will get pre-pregnancy vitamin supplements to meet your body’s needs to a great extent to keep unnecessary calorie intake is under control. But it should not be forgotten that vitamins are supposed to nourish, it should not be a substitute for feeding.
The vitamins taken with food have a higher use and utilization capacity of the body. During the pregnancy, vitamin supplements, such as folic acid, iron, calcium, omega 3, which are important for both baby and mother’s health should be taken. Also, do not opt for A, D, EK vitamins.
FEEL NOW IN SMALL PORTIONS:
Dietitians say that frequent feeding in various and small portions is a healthier way to eat over three meals a day, so you can control your portion habits and wishes more easily.
Excessive and large-scale consumption of meals can lead to problems such as nausea and disgust from the food. Feeding small portions with 5-8 meals frequently prevents your indigestion. At the same time, this type of diet is also beneficial for the development of the baby digestive system and for the health of the digestive system.
CHOOSE A RIGHT NUTRITION PLAN FOR HEALTH AND NUTRITION:
Especially in terms of folate and vegetable protein, it is useful to choose fibrous foods containing high, healthy oils and carbohydrate varieties.
Orange juice, strawberries, broccoli, peas and whole grain foods are in the category of folate rich foods.
Be sure to start with breakfast at the sun. Breakfast in the morning keeps your metabolism alive and allows you to stay vigorous throughout the day.
Fiber foods provide weight control and prevent digestive problems like constipation. Whole grains, legumes, vegetables and fruits are rich fiber sources.
Famous Dietitians who emphasize the addition of various vegetables and fruits to your diet as much as possible; It recommends you to choose olive oil, canola oil, canola oil from healthy oils.
CHOOSE HEALTHY EXPLOITATIONS:
Give frequent snacks that are high in nutrients, refined sugar and animal fat free. Be sure to keep the portions small so as to provide weight control.
You can suppress the sweet crises that occur by preferring smoothie with banana or dry fruit instead of ice cream or sugar snacks.
You can consume hazelnut, almond, walnut and dry fruit at snack times by taking care of portion and aden.
Instead of crackers and biscuits prepared with white flour, consume whole grain snacks to balance blood sugar.
Instead of sugary beverages, consume sources of water that you can taste with vegetable juices and fruits with low sodium content.
LIGHT TEMPODE EXERCISE:
Exercise is one of the best alternative ways to gain weight control during pregnancy. Healthy pregnant women are advised to do aerobic and body relaxation exercises for at least 30 minutes – 2 hours a day.
Exercise helps reduce body weight in pregnancy. Sleeping is regulating, contributing positively to your mood. It also facilitates weight loss after pregnancy. Sports such as slow temp hiking, cycling, yoga, pIlates both prevent your weight gain.
Note: Do not forget to consult your specialist before you start exercising.