Pregnancy Weight Gain Trimester by Trimester
Just what's the standard for healthy pregnancy weight gain? It's a great question, but few women can answer it. If losing weight after childbirth doesn't appeal to you, then you'll need to know exactly how to avoid those excess baby pounds. Charting your pregnancy weight gain trimester statistics is one great way to keep yourself on the right track.
In order to stay there though, you'll need to know if you're where you should be. The best thing to do is monitor your pregnancy weight gain by week. This is a good indication of whether you're doing well or straying slightly from the paths of good nutrition. Having such a chart, and referring to it each week/month or trimester, lets you keep accountability for yourself and reflects an honest indictation of whether or not you're overeating.
Your doctor will tell you to monitor your caloric intake upward, and may give you a number. But keep in mind that just because you're eating for two doesn't mean you can eat twice the normal amount of food. On the contrary, since you're going to be consuming more calories it's more important than ever that you balance your diet and get the best possible nutrition out of everything you eat. Breaking this down, some of the best diet on pregnancy advice is as follows:
* Proteins - When carrying a child, it's extremely important that you get enough daily protein to ensure good fetal development. Proteins come from red meats, fish, and eggs, but you should avoid eating any of these things raw! The bacteria associated with these uncooked foods can be harmful to pregnant women. That's why it's also good to get your protein from other sources like bean, nuts, and lentils. These highly protein-rich foods offer good fats and have the added benefit of bringing lots of fiber into your diet too. Consider them in place of meats at least two or three times a week.
* Carbohydrates - Being pregnant can really sap your energy, especially in the later stages. Getting enough carbs in your diet is a great way to boost energy, but too many of the wrong carbohydrates can inhibit fat-burning and can cause weight gain with pregnancy. That's why you need to identify the right carbs to eat: whole wheats, pastas, and whole grain breads and cereals. Eating these will boost energy and fulfill your requirements in this regard while also offering B-complex vitamins such as B6, which is proven to help with morning sickness.
* Vegetables & Fruits - Always good, make sure any produce you eat gets thoroughly washed in order to fertilizers or pesticides off the surface of the skin. Snacking on fruits and vegetables throughout the day will reduce hunger and help avoid pregnancy weight that might've been gained from eating in excess at lunch or dinner.
* Folic Acid - This nutrient is an extremely vital part of any pregnancy diet. High levels of folates have been proven to promote good fetal development, so make sure you get enough. Drinking orange juice will provide you with folic acid, as will eating the beans and lentils mentioned above.
* Calcium - You need calcium all throughout the time you are pregnant. Make sure you get enough of it by drinking non-fat milk, or if you happen to be lactose intolerant you can substitute soy milk or yogurt. You can combine this with your whole grain cereal to get both Vitamin-D and B.
* Iron - Greens, spinach, broccoli, and turnip are all good sources of iron. The best though, are lean red meats, seafood, and beans. As mentioned above, be very careful when choosing seafood to make sure everything is cooked. Some seafoods have been shown to exhibit high levels of mercury, and these should be avoided as well.
Once you're following the best pregnancy diet possible, it's time to incorporate some exercises. Just because you're carrying a baby doesn't mean you need to sit around and wait for your due date! Walking is a fantastic exercise to do while pregnant, and it gets you out into the open air. Swimming is also a great non-impact choice, and you can usually find a swim or water aerobics class near you. Even stretching can be exercise... you should do some each day to get the oxygen flowing to your muscles and to keep yourself limber and strong. Or go one step further and sign up for a Pilates or Yoga class - both of these choices will teach you breathing and relaxation techniques that will be invaluable to you later on in the delivery room.
Mark your pregnancy weight gain trimester by trimester, and see if you're still within your set goals. Adjust your diet and/or the intensity of your workout program if needed. Never overexert yourself, or exhaust yourself while exercising. And when doing Yoga or Pilates, be sure to consult an instructor first as some of the positions performed in those classes should be avoided while pregnant.
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For more pregnancy safe exercise and other nutritional guidelines, check out Pregnancy Without Pounds. And for normal weight gain pregnancy tips, check out The Frog and the Princess baby boutique.