Maintaining a Healthy Weight During Pregnancy

Many women (including myself!) have taken to heart the old saying "Remember! You're eating for two!" while pregnant and had to deal with the consequences once we have given birth. While it can be very easy and tempting to fall into this trap eating too much and consuming too many calories can cause many pregnant women to gain too much weight during pregnancy which can lead to complications. Not only will it be that much harder to lose the weight after pregnancy but it can cause unnecessary strains during pregnancy. Here are some tips for helping pregnant women maintain a healthy weight during pregnancy.

The first step you will want to take in maintaining a healthy weight during pregnancy is to find out how much weight you should actually gain. If you are of small to medium build and unless you are carrying more than one baby a weight gain of 20-35 pounds is considered healthy. Women carrying multiple babies that are of average weight are encourage to gain up to 45 pounds while those carrying more than two babies will be encouraged to gain 50 pounds or more. Once you have determined what the healthy weight gain is for you you can then plan accordingly.

Next you will want to plan your menu to include extra healthy foods. A pregnant woman only needs an additional 300 calories a day. If you are plagued with morning sickness in the beginning of pregnancy you may want to consider eating six small meals rather than three large meals. Try to include some healthy snacks in addition to your meals to ensure you get these calories. Yogurt's, fruits, as well as other low calorie treats can help considerably. Remember to avoid foods that are not safe to pregnant women which include items such as lunch meats, some soft cheese, sushi and large amounts of fish.

If you are feeling up to it and your doctor has given you the go-ahead you will then want to be sure to stay active! There are many exercise routines that are very safe to practice at home or in a gym. Many pregnant women enjoy prenatal yoga which can not only keep your body very toned but is also great for some of the stresses that come with pregnancy. Walking and swimming are also excellent ways to stay active when pregnant. Many women claim the water helps them while going for walks outside can give you a great chance to be outdoors and enjoy the fresh air. It is recommended that pregnant women try to exercise for at least 15 minutes a day at least 3 days a week. If you find that the weather does not accommodate you one great way to still stay active is to try going to a local mall and walking up and down. This will keep you out of the extreme, heat, cold or rain but still give you the chance to keep in shape.

Lastly, almost all pregnant women will encounter a craving of some kind during their pregnancy. If you find you are craving a food that is particularly fattening or high in calories try to find a healthier alternative. If you just cannot help yourself try to just give yourself half of the normal portion you would usually get. This will still allow you to feed those cravings but still keep you on track to maintaining a healthy weight during pregnancy.