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!).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 eatTo 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 mealsPrepare 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 foodsIt 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.