It is important to follow a well-balanced, nutritious diet during pregnancy. While this is not the time to follow a restrictive diet with the intention of losing weight, you can improve your health---and that of your fetus---by eating well and exercising. If you are active, and trade junk food for more nutritious choices, you may find yourself shaping up despite your baby bump.
Eat Wisely
You need about 300 extra calories per day during pregnancy, and you should consume no fewer than 1,800 calories per day. Eat at least three servings of lean proteins, three servings of foods containing vitamin C, four servings of calcium-rich foods, six or more servings of whole grains and plenty of fruits and vegetables. If you eat nutritiously during pregnancy, you can embark on healthy habits that will lead to long-term weight loss.
It is important to get enough fat in your diet during pregnancy, as your developing baby needs fat to grow properly. The authors of "What to Expect When You're Expecting" recommend four full servings of fats daily. A serving of mayonnaise or butter, for example, would count as one serving of fat. When cooking, use heart-healthy fats such as olive and canola oil.
Exercise
Exercising during pregnancy is good for you and your baby, and it can help keep you fit even as you gain weight. Many pregnant women can exercise with only a few restrictions, but always ask your doctor which exercises are safe for you. Avoid overheating during pregnancy, as it may cause reduced blood flow to the uterus.
Omit any exercises that require you to lie on your back after the fourth month, strain the abdomen (such as sit-ups) or contort your body. Stay out of positions that might allow air to be forced into your vagina, such as bringing your knees to your chest. Jumping and jerky movements are also not advised during pregnancy, so lay off the high-impact aerobics in favor of walking or gentle cycling.
Many women also benefit from prenatal yoga, which not only helps tone the body and calm the mind but also helps you learn the deep breathing you'll need when you go into labor.
Special Considerations
If you were overweight before becoming pregnant, you may find that you gain less weight than other pregnant women. In fact, you may even lose some weight as you begin to eat healthier foods, but immediate weight loss should not be your goal. Ask your doctor how many calories you need during pregnancy, and remember that you should strive for at least 1,800 per day, all gleaned from nutritious foods.
Warning
Following restrictive weight-loss diets during pregnancy can lead to nutritional deficiencies that may harm your fetus. It is important that pregnant women eat well, and it is normal and healthy to gain 25 to 35 pounds during pregnancy.
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