Eating "right" during pregnancy can be hard. You've got nausea and cravings and hunger pangs to contend with. Still, it's possibly to maintain a healthy diet and stay fit during those challenging nine months. Luckily, we can help get you on the right path with some pro tips from Dr. Pari Ghodsi, OB-GYN and women's health expert.
1. Skip the sugary drinks.
- Sugary drinks are low in nutrients and don’t offer any health benefits for you and your baby. Rather sodas and other high sugar beverages are a major culprit for weight gain.
- Skip diet drinks as well as they contain caffeine (which should be limited during pregnancy) and sugar substitutes.
- Proper hydration is important during pregnancy, so make sure you drink plenty of water.
- Juices are great in limited amounts, but always make sure any juice you drink is pasteurized.
2. Avoid the “eating for two” mindset.
- Don’t double your normal pre-pregnancy caloric intake.
- It’s all too easy to adopt the “I’m pregnant and I can eat anything and everything” mentality, but consider this: after you’ve given birth, you’ll have to lose that baby weight.
3. Stay active.
- Any woman experiencing a normal pregnancy needs to exercise. The American Congress of OB-GYNs recommends pregnant women should exercise thirty minutes or more most, if not every, day of the week, provided there are no medical complications and that the woman in question is not experiencing a high-risk pregnancy.
- It’s important to note that pregnancy is not a time to push yourself or start a new fitness regimen. Instead, light, regular exercise will help you manage weight gain in a way that is healthy for both you and your baby.
- In addition to helping you maintain a healthy weight, light exercise helps elevate mood and lower your risk of deep vein thrombosis (or blood clots) which can be caused by being more sedentary.
The best exercises during pregnancy include:
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- Walking and jogging
- Swimming and water workout
- Stationary cycling
- Modified yoga and modified pilates (not hot yoga or hot pilates which can cause you to overheat)
You’ll want to avoid contact sports, extreme activities like skydiving, skiing, surfing, scuba diving, and horseback riding. As always, check with your doctor before starting on a new fitness regimen.
4. Eat little and often.
- Eating several smaller meals throughout the day will keep out of control hunger pangs at bay, which can lead to overeating.
- Smaller portions eaten more frequently may help reduce nausea and heartburn as well.
5. Eat your largest meal at lunchtime.
Eating your biggest meal for lunch allows you the chance to burn off calories ensuring you don’t pack on unnecessary pounds.
6. Pile your plate with loads of fruit and veggies.
If you tuck into tons of fruit and veg, you’ll know that every bite of the extra calories you’re taking in are completely nutritious! Look for nutrient-dense options like the foods listed below.
- Bell peppers
- Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower
- Leafy greens like spinach and kale
- Sweet potatoes
This is not a sponsored post. Expert tips courtesy of Dr. Pari Ghodsi and https://www.freshnlean.com/.