1. Find Your Healthy Weight
Gaining weight is a healthy and essential part of pregnancy because the female form was designed to hold onto moderate amounts of fat to ensure the proper growth and protection of an unborn child. However, not all pregnancy weight is created equal, and the typical woman with a healthful BMI (Body Mass Index) of 18 to 24 is encouraged only to gain between 25 and 35 pounds. Meanwhile, woman who are overweight (BMI of 25 or more) are advised to gain less than 25 pounds, while underweight woman (BMI below 18) should gain between 30 to 40 pounds. Although weight gain can often be hard to control during pregnancy and should not be worried over too intensely, sticking within the recommended weight gain range is generally recommended for a healthy delivery, less weight-related pregnancy complications (such as gestational diabetes) and an easier post-partum recovery.
2. Cut The Grease
Although it's important to gain within (or not too far above) the appropriate range of weight during pregnancy, there is a significant difference between healthy weight and unhealthy weight gain. Healthy weight can be gained from nutritious and fresh foods that aid in a baby's growth and fuel you throughout pregnancy, while unhealthy weight is drawn from greasy foods and processed snacks. Despite the fact that pregnancy can seem like a fantastic time to indulge in any and all foods, it is actually the most important diet you will ever be on: the diet that will help your baby grow. Just as you would not want to feed your child a diet of French fries and ice cream when they are infants, you do not want them to have a steady stream of fast food and desserts while in the womb. What goes into your mouth goes to your baby too!
3. Listen To Your Body
Try to create a healthy weight-gain diet by choosing produce first and foremost (the more variety the better), pregnancy safe protein (lean chicken, turkey and eggs instead of raw meats or mercury-laden fish) and whole-grain carbohydrates (cereal or light pasta.) Try to eat six small meals per day consisting of these three food groups, while continuing to listen to your personal cravings. Although "healthy weight" cannot be obtained by only eating junk food, your body and pregnancy cravings will guide you to what your diet may be missing. Take time to pause and listen to your own hunger levels and food desires and then try to make the healthiest choices possible.
4. Substitute and Subtract
Although cravings can be strong during pregnancy (so strong that pickles and hot fudge sounds appealing,) try making healthy substitutions for what your body and baby are instinctively wanting. For example, if your body is craving a chocolate milkshake, try accessing what ingredients you may be lacking in your diet and choose a more healthful substitution. Perhaps you need more calcium, so try blending low-fat chocolate milk with ice and banana or choose a low-fat chocolate yogurt instead.
5. Indulge In Moderation
It is important to gain healthy weight from a wide variety of nutritious, vitamin packed foods, but pregnancy is also about enjoying womanhood and the occasional craving. Allow yourself one small snack a day (or one day per week) to indulge in what you desire or simply listen to your body and practice moderation. There is a place in every diet for candy, sweets, and potato chips, as long as these are not the only nutrients your baby is receiving.
