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How to avoid being overweight in pregnancy

To keep a healthy weight has a great influence on the well-being of the pregnant woman and the baby. Find out what you should do to avoid becoming overweight (and healthy!).

How to avoid being overweight in pregnancy
Margarida Gamboa
by Margarida Gamboa
More than being well in a bikini or a bathing suit, the most important thing during pregnancy is to keep yourself and your baby healthy. That’s why it is important not to increase the weight too much during pregnancy, which carries many risks, from premature birth to pre-eclampsia or gestational diabetes.

The “ideal” weight during pregnancy depends on the woman's BMI when she becomes pregnant, and a woman with a normal BMI (between 18.5 and 24.9) will have an ideal weight increase between 7 kg (15 pounds) to 14.5 kg (32 pounds).

What to eat

To give preference to a diet rich in natural and whole foods: choose fruits and vegetables, complement with proteins such as white meat, fish, beans or grains. Finish with cereals and dairy products like rice, pasta, wholemeal flour, milk and other derivatives.

On the other hand, be careful with certain foods: raw vegetables and fruits are always washed and disinfected, prepare and consume foods with little oil, sugar, fat in carbohydrates, avoid highly processed foods and grilled meats (as well as sausages).

And what about sushi, can you eat?

Tips to control your weight

Divide the day into 6 meals

Prepare balanced meals, always with vegetables or fruits present, complemented with a source of protein. This will help to avoid having "hunger attacks". Choose to have 6 light meals instead of the 5 traditional meals of the day (breakfast, mid-morning, lunch, snack, dinner and supper). If you eat more at any of the meals, always choose to have it for breakfast and never at night meals (dinner and supper).

Low calorie density foods

It is important to eat low calorie density foods, such as vegetables and fruits (on the other hand, also rich in vitamin and protective elements), while fats are true “caloric bombs”.
Raw vegetables are also a good way to control blood glucose, that is, the blood sugar level. In addition to vegetables, consume foods rich in fiber, such as whole grains, bread or pasta.

Prepare food in a healthy way

Sometimes you are eating healthy foods but you prepare them in an unhealthy way and end up “spoiling” a good meal. So always choose to prepare meals in the oven, in the microwave, grilled, steamed and sautéed. The idea is to always avoid recipes with fat and not add sauces (Keep it simple!)

Chew slowly

Have you ever gone through that moment when you ate a lot, you are still hungry and after 10 minutes it seems like it is very full? This is because our brain does not immediately realize that it is already full and we fill the stomach more than it should. If you eat slowly you will feel satiated faster, in addition to facilitating the digestion process.

Drink a lot of water

If it is always important to drink a lot of water, it is even more important during pregnancy. Water needs are increasing and water balance is essential for the well-being of the pregnant woman and the baby.

Stay active

Physical exercise is, of course, always an important part of not only controlling your weight, but also keeping you healthy. As advised / allowed by your doctor, exercise regularly and stay active during pregnancy. It will also help you to feel very quickly in the postpartum period.

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