Pregnancy weight gain and health of your baby
Pregnancy, weight gain and health of your baby go hand in hand. Promoting a healthy weight gain for you and your baby is what this week’s blog is about. Congratulations to all expecting Mums! I hate to burst your bubble, but no – you are not eating for two! On the positive side, the Menopause Weight Gain issue and those pesky hot flushes are further down the road for you, than the rest of us!
A healthy balanced diet during your pregnancy is more important than ever! Generally speaking, the first trimester will see the least weight gain, with an average gain of 2-4 lbs. Your doctor is the person to speak to about your pregnancy and weight at each stage. The third trimester usually sees the greatest weight gain. So where does it actually go? The Baby, Placenta, Amniotic Fluid, Breast Tissue, Blood Supply, stored fat for delivery can make up at least 25 – 35 lbs!
Nausea and morning sickness.
Make sure you keep your doctor informed about your symptoms of nausea and morning sickness, which can be debilitating. Some sickness can be more severe with excessive nausea, vomiting, electrolyte disturbance. Smaller frequent meals are often better tolerated than a large breakfast, lunch or dinner. Have some healthy snacks for in between meals and avoid dehydration by consuming more water. So what are healthy snacks? Crackers are quick and easy to have a munch on. If you are really struggling with morning sickness, a spread of creamy peanut butter will give you a little extra protein also. Yoghurt and nuts are other excellent healthy nibbles. Bananas are a great source of potassium, which you may lose during vomiting.
Excessive pregnancy weight gain.
Your Doctor will be strongly advising that you keep your weight under control. Pregnancy weight gain and health of your baby by following a balanced diet will become a mantra! Sometimes, expectant Mums abandon their healthy lifestyle immediately as weight gain is obviously expected. Excessive weight gain should be avoided!
You can catch up on sleep – but you can’t store it. Realise that during this time, you need even more rest, as your hormonal and physical changes put increased demand on your body. Cutting back on your rest can lead to fatigue, which in turn drains your energy levels. This inactivity can in turn lead to excessive weight gain.
Pregnancy Induced Constipation.
An increase of the Progesterone hormone during pregnancy, causes relaxation of your body’s muscles. This slows everything down, including your intestines, and means slower digestion. This in turn can cause pregnancy induced constipation.
Blueberries are a great source of vitamin C & can help with pregnancy induced constipation. A sprinkle of a pinch of flaxseeds can help- definitely make sure to drink plenty of water when taking flaxseeds. A glass of warm water with a squeeze of fresh lemon works for many people. Prunes rarely fail to live up to their reputation – try to avoid the sugary syrup cans & opt for the fresh prunes – they also make a great snack!
A healthy balanced diet.
A really healthy balanced diet is your way of ensuring your baby has the best possible start. Unsaturated fats will help your baby grow and ensure your placenta is healthy. Olive oil, nuts, avocados, seeds and fish high in Omega 3 such as salmon are perfect examples of unsaturated fats. Slim R Us promotes a happy pregnancy, weight gain and a healthy balanced diet of normal everyday family food, whether you are pregnant or not. Have a look at the Health screen on the home page and think about your relationship with food, snacks and exercise! Plan your meals with some different and interesting easy recipes. This Spicy Jacket Potato recipe can be made with or without the spice. You might just prefer potato on its own or a little grated cheese. If cooking for the family, place an extra drumstick of chicken into the oven for tomorrow’s lunch!
Pregnancy weight gain and health
- If you are planning to get pregnant, try and start your pregnancy at as healthy a weight as possible.
- Drink plenty of water and stay hydrated.
- If you are already active, keep going unless your doctor advises against it.
- Plan snacks and if you have cravings, make them constructive and healthy!
- Think about starting to get a walking routine going. It’s excellent for a healthy mind as well as a healthy body!
- Of course, have your treats! You are as entitled to a treat the same as everyone else. But remember, a treat is only a treat – when it is a treat!
- You are not eating for two! You are eating for a healthy you and baby!
Karen is a registered general nurse.
Join Slim R Us online for as little as €3.75 per week. There are some excellent special offer deals at the moment. A pregnancy weight gain is normal but keep it under control with a healthy diet. Cancel anytime before renewal date. All the tools to help and support your weight loss online, and healthy balanced diet. Your personal Weight Tracker, Food Tracker and recipes to support your weight loss. A one2one Zoom personal conference with Karen each month is included. Claim the free 3-day Taster Plan of delicious recipes for you to cook when you complete the Health Screen!
Have a look at the Slim R Us YouTube channel – video recipes are regularly posted here. The channel is relatively new, and I would love if you would subscribe to it. That means that as new content is uploaded, you will see it when you log on to YouTube!