To maintain good pregnancy weight, a diet rich in fiber, protein and fruit should be eaten. At this stage the woman should not do any diet to lose weight and the food does not have to have great restrictions, but must remain healthy and with regular schedules so that the baby receive the nutrients regularly and maintain its development in a proper way.
Thus, milk, yogurt and lean cheeses, fruits, vegetables and meats should be used, with a greater focus on the quality of food, not on calories. Below is a list of tips for maintaining weight during pregnancy:
1. Freedom to eat everything, but in moderation
The pregnant woman who has maintained adequate weight gain for each stage of pregnancy may feel freer in food choices, but the quality of food should be maintained. Meals should be made every 3 hours - 3:30 in small amounts and should be rich in fiber, vitamins and minerals.
Thus, one should opt for brown rice, milk and skim products and dessert fruits in main meals and snacks. Red meats can be part of the menu 2 to 3 times a week, but you still need to avoid fries and very greasy preparations, plus bacon, sausage, salami and sausage. See more about How color feeding can improve health.
2. Eat salad before big meals
Eating salad before the main course of lunch and dinner helps to decrease the amount of food eaten and to avoid excessive rise in blood glucose after a meal. In addition to being colorful, the salad should include dark green vegetables such as kale as they are rich in folic acid which is important for the development of the baby's nervous system. It is also important to remember that the vegetables that will be eaten raw need to be thoroughly washed and sanitized, and that this kind of salad should be avoided when eating outside the home, as it may be contaminated and cause toxoplasmosis. See Foods at Risk for Toxoplasmosis.
3. Avoid excess salt
Excess salt should be avoided so there is no fluid retention and the risk of developing hypertension, which can lead to risks in pregnancy such as preeclampsia. In addition, hormonal changes that occur during pregnancy already cause fluid retention, which makes salt control even more important during this time. Thus, the amount of salt added to prepare meals should be reduced by giving preference to aromatic herbs such as garlic, parsley and thyme, and avoid industrialized products rich in salt, such as packaged snacks and frozen ready-made foods. See the risks and complications of pre-eclampsia.
4. Drink lots of fluids
During pregnancy it is even more important to increase your fluid intake to 2.5 L per day, especially water. Water helps reduce fluid retention and prevent constipation, and it is important to remove products from the baby's metabolism that should be eliminated. The pregnant also take natural juices and teas without sugar, however some teas are advised in this period, such as boldo and cinnamon. See a complete list of teas that the pregnant woman can not take.
5. What to do with the craving for sweets
When the craving for sweets comes, the first reaction must still be to avoid it or to cheat on it by eating fruit, as sugar becomes addictive and becomes more and more difficult to resist craving. However, when the craving for sweets is irresistible, one should opt for about 2 squares of dark chocolate and more rarely for sweet desserts. It is also important to remember that the best time to eat candy is after the big meals when you have eaten enough salad as this will decrease the effect of blood sugar.
6. Have healthy snacks at hand
Having healthy snacks at home and in the bag is useful for when the craving for food comes or when you are away from home and the meal time has arrived. At home, it is advisable to have skimmed yogurt, assorted fruits, crackers, white cheeses such as ricotta and bread or whole-grain toast, while in the bag you can carry nuts, peanuts and nuts without adding salt to quench hunger while a meal more complete can not be done.
Thus, a pregnant woman who has adequate weight gain should maintain her eating habits despite having no severe restrictions and bans. Healthy eating will maintain controlled weight gain, give the necessary nutrients for a good baby development, keep mother and child healthy and facilitate the woman's weight loss after pregnancy. See which foods are prohibited for pregnant women.
