How much weight gain is normal during pregnancy

For pregnant women, nutrition must keep up during pregnancy, so that it can help the baby's growth. However, they are afraid that too much nutrition is not good for the body, and eating too much can easily lead to weight gain, so it can also easily cause dystocia. Pregnant women should eat more to maintain their body shape and weight, or to increase nutrition. This has become a matter of course. Pregnant women should also pay attention to controlling their weight during pregnancy. Let's take a look at how pregnant women should eat during pregnancy.

What should pregnant women eat to avoid gaining weight?

Foods that are not easy for pregnant women to gain weight: whole-wheat bread. Replace the refined white bread you eat every day with whole-wheat bread, and you can ensure 20-35 grams of fiber intake every day. At the same time, whole wheat bread can also provide rich iron and zinc.

The second food that pregnant women don’t easily gain weight after eating: oatmeal. In order to have an energetic morning, quickly replace the sesame seed cakes and fried dough sticks for breakfast with oatmeal porridge! Why? Because oatmeal not only keeps you energetic all morning, but also lowers the cholesterol level in the body. Avoid sweet, processed cereals; it’s best to choose natural cereals without any sugar or other added ingredients. You can add some nuts, raisins or honey to the cooked oatmeal according to your taste and preference.

The fourth food that pregnant women can eat to prevent weight gain easily: Nuts. If you stayed away from nuts because of their high fat content before pregnancy, now you should have a new understanding: fat is very important for the development of the fetal brain, and nuts can make you less hungry quickly.

Experts recommend replacing saturated fat (found in meat and butter) with some unsaturated fat (a type of heart-healthy fat found in nuts). However, because nuts are high in calories and fat, the daily intake should be controlled to around 28 grams.

There is one thing you need to pay special attention to. If you usually have allergies, it is best to avoid eating certain foods that are prone to allergies, such as peanuts.

Food 5 that helps pregnant women gain weight easily: Citrus fruits. Although 90% of citrus fruits are water, they are still rich in vitamin C, folic acid and a lot of fiber. It can help you maintain your physical strength and prevent fatigue caused by dehydration.

The sixth food that pregnant women can eat to prevent weight gain easily: eggs. Many expectant mothers feel nauseous when they see meat, so eggs become the best source of protein for you during pregnancy, and eggs also contain various amino acids needed by the human body. Fried eggs and some vegetables can make your breakfast simple and hearty. If you can't stand the smell of fried eggs, just boil them!

Seven foods that are not easy for pregnant women to gain weight: Green leafy vegetables Spinach is rich in folic acid and zinc. Kale is a good source of calcium. Changing the ingredients of the salad and adding some dark-colored lettuce will definitely improve the nutritional value of the dish, because the darker the color of the vegetables, the higher its vitamin content. You can always add some fresh vegetables to your soup or dumpling filling.

Foods that will not easily make pregnant women gain weight No. 8: Cauliflower. There are many benefits to eating this vegetable: it is not only nutritious, but also healthy and delicious; it is rich in calcium and folic acid, and also contains a lot of fiber and disease-fighting antioxidants; the vitamin C contained in it can also help you absorb the iron in other green vegetables.

Nine foods that are not easy for pregnant women to gain weight: low-fat yogurt. Yogurt is rich in calcium and protein. Even expectant mothers with lactose intolerance can easily absorb yogurt. It also helps keep your gastrointestinal tract healthy.

The tenth food that pregnant women should eat to prevent weight gain: skim milk. When you are pregnant, you need to absorb about 1 times more calcium from food than usual. Most foods contain limited calcium, so drinking more skim milk during pregnancy is a smart choice for you. Pregnant women should consume about 1,000 mg of calcium per day, and just 3 cups of skim milk (200 grams) can meet this requirement.