How can pregnant mothers control their weight?

Many pregnant women cannot control their weight during pregnancy, which is actually harmful to their own bodies and the development of the fetus. Overeating during pregnancy is not recommended. Don’t think that eating more is good for your body. Excess nutrition will also cause a burden on your body. If pregnant women want to control their weight, they must pay attention to their diet and can also do some exercise appropriately.

1. Early pregnancy (first three months of pregnancy)

Because the fetus grows slowly, the growth and changes of related tissues in the mother are not obvious, and the nutrition required is relatively limited. Therefore, there is no need to force a large amount of nutrition, but this stage is the most important period for fetal growth and development. The lack or excess of certain nutrients will cause early fetal development disorders and deformities. At this time, attention should be paid to comprehensive nutrition. When cooking, the food should be light and refreshing, and irritating foods should be avoided. If you vomit, you cannot fast. You should still eat some easily digestible food after vomiting.

2. Second trimester (three months of pregnancy)

The fetus grows and develops rapidly, and the mother's body also undergoes great changes. It is necessary to increase calories, provide sufficient protein, and increase the intake of animal foods, vegetable oils, vitamins and trace elements. The diet should include both meat and vegetables, coarse and fine foods, and at the same time, enough grains should be consumed. The daily diet needs to contain 300 to 450 grams of grains. In addition to rice and flour, you can also choose whole grains rich in B vitamins and amino acids, such as millet, corn, oatmeal, etc.; daily meat, eggs, poultry, fish, animal food or beans and their products need to include 200 grams, animal offal (liver) 50 grams (once or twice a week), 500 grams of vegetables, 200 grams of fruit, and 30 to 40 grams of vegetable oil. The amount of food intake per meal in the second trimester may increase due to the increased appetite of pregnant women, but as the pregnancy progresses, the uterus continues to grow and the stomach will be squeezed, causing pregnant women to feel full after meals. To this end, you can increase the number of meals per day, but the amount of food each time should be moderate. Avoid blindly overeating or eating too much sweets to prevent the occurrence of gestational diabetes in pregnant women due to obesity or high blood sugar.

3. Late pregnancy (last 3 months of pregnancy)

This period is when the fetus grows fastest, the fetus stores the most nutrients, and the pregnant woman's metabolism and tissue growth peak. Nutrition is also more important than the previous two periods. Pregnant women should increase their intake of bean protein, and consume more calcium-rich foods, sufficient iron, vitamins and minerals. On the basis of the second trimester, they can add 50 grams of meat, eggs, poultry, fish, 250 ml of milk or soy milk every day. In the late pregnancy, as the fetus continues to grow, the uterus puts more pressure on the stomach. Hormones act on the digestive system, causing gastric emptying time to be prolonged. Pregnant women often feel full and have "heartburn" after eating less food. Therefore, the principle of eating small meals frequently should still be followed.

The above are dietary plans formulated based on the nutritional needs of pregnant women and babies at each stage. Mothers can refer to them for consumption. Nutrition is absorbed in a balanced way to avoid nutritional deficiency or excess, and it can also help you control your weight in a healthy way.