Dietary principles and prevention for obese pregnant women

In addition to affecting body shape, obesity can also cause great harm to the body of pregnant women. How to change all this? Today, I will introduce you to the dietary principles and prevention of obese pregnant women.

Reasonable range of pregnant women's weight

During pregnancy, a pregnant woman's weight will definitely increase, including the weight of the fetus, amniotic fluid, and placenta of about 4 kilograms, as well as the increased blood volume to cope with possible blood loss during childbirth, as well as the enlargement of the uterus and breast during pregnancy, the weight of extra water retention and subcutaneous fat deposition. In general, pregnant women gain an average of 10-12 kilograms during the entire pregnancy.

However, the amount of weight that each person can gain during pregnancy varies depending on whether the weight before pregnancy is low, standard or overweight. For those with standard pre-pregnancy weight, it is recommended to increase the weight during pregnancy by 11.5-16 kg; if the weight before pregnancy is too light, the weight during pregnancy should increase by 12.5-18 kg; if the weight is overweight before pregnancy, the weight during pregnancy is recommended to increase only 7-11.5 kg.

Dietary principles for obese pregnant women

1. Choose foods rich in protein. For example, lean meat, chicken, fish, shrimp, eggs, soy products, etc., it is recommended to maintain a daily protein intake of 80-100g.

2. Adequate carbohydrate intake should be required. Use coarse grains such as grains, potatoes, sweet potatoes, and corn to replace fine staple foods such as rice and flour.

3. Fat intake should be moderate. It is recommended to choose vegetable fats, such as soybean oil, peanut oil, olive oil, etc.

4. Eat less irritating foods. Such as peppers, strong tea, coffee, etc.; you should not eat too salty, too sweet and too greasy food; drinking and smoking are absolutely prohibited.

5. Supplement vitamins and eat more vegetables and fruits. Be careful to eat vegetables fresh. Most of the vitamins in dried vegetables, pickles and overcooked vegetables have been destroyed.

6. Eating foods rich in protein, such as lean meat, liver, chicken, fish, shrimp, milk, eggs, soybeans and soy products, it is best for expectant mothers to maintain a protein intake of 80-100g per day.

7. Increase the intake of minerals, such as calcium, iron, zinc, copper, manganese, magnesium, etc., among which calcium and iron are very important. Foods with more calcium are milk, egg yolks, soybeans, noodles and vegetables.

Preventing obesity during pregnancy

1. Eat regularly. Maintain a regular diet of breakfast, lunch, dinner and two snacks. Eating 1,800 - 2,400 calories per day is enough, which may be less than what you consume right now. Irregular eating habits can easily lead to excessive weight gain.

2. Food diary. You can refer to the advice of your doctor or dietitian and combine it with the records in your diet diary to improve your food intake. For example, if you gain too much or too little weight, you can increase or decrease food based on the records in your diet diary.

3. Avoid fruit juices and sweet drinks. These drinks usually contain a lot of calories. Try to just drink low-fat or non-fat milk, water and unsweetened drinks.

4. Adhere to exercise: Pregnant women arrange a certain amount of exercise every day. Walking, swimming, etc. are suitable exercises for weight loss.

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