How to eat nutritiously without gaining weight during pregnancy? Nutritionist shares 10 tips!

Pregnant mothers have many worries. At one moment, they worry that they will gain too much weight, which may cause gestational diabetes and that they will not be able to restore their figure after giving birth. At another moment, they worry that abstaining from certain foods in order to control their figure will cause malnutrition to the fetus. If you have the same worries, don’t worry about it anymore. Write down these 10 tips for healthy eating during pregnancy shared by nutritionists!

Wang Wenhong, a nutritionist at Taichung Veterans General Hospital, said that it is appropriate for women to gain 10 to 14 kilograms during pregnancy. Excessive weight gain can easily lead to complications such as gestational diabetes, high blood pressure, dystocia, emergency cesarean section, wound inflammation and postpartum hemorrhage; too little weight gain can easily lead to problems such as premature birth and a small fetus. In addition, obese expectant mothers should be reminded that they should control their weight during pregnancy, but should not lose weight.

How should you eat healthily and nutritiously during pregnancy? During the first trimester of pregnancy (the first three months), the fetus is mainly in the stage of organ formation. At this time, the fetus grows slowly and does not require additional calories. However, starting from the second trimester of pregnancy, the calorie and protein intake should be adjusted according to personal conditions. In principle, the daily calorie intake should be increased by about 300 calories and 10 grams of protein. In addition, sufficient vitamins and minerals should be taken to meet the growing needs of the fetus. As for food selection, we need to emphasize the principle of "quality is the most important". You can start with the following 10 tips.

[10 tips for healthy eating during pregnancy without gaining weight]

1. Drink 2 glasses of milk (240c.c. per glass) every day.

2. Eat one fresh egg every day, and eat less preserved eggs and salted eggs.

3. Eat about 7 taels of meat or fish every day, including at least 1 to 2 taels of red meat, such as lean beef, lamb, animal blood, liver, kidney or pork, etc. Other options include chicken or fish. Most of the fish chosen are deep-sea fish, such as salmon, saury, mackerel, white pomfret, eel, oysters, etc.

4. Eat one serving of soy products every day, for example: half a box of tofu, a bowl of soy milk, 2 to 3 slices of dried tofu, etc.

5. Choose more dark green or dark yellow-red vegetables.

6. Choose more fruits rich in vitamin C and carotenoids, such as oranges, guava, papaya, tomatoes, strawberries, etc.

7. Choose whole grains instead of white rice or white bread, and eat the same amount as usual.

8. It is better to use light cooking methods and avoid fried and sweet foods.

9. Cut back on sugary drinks. And avoid drinking caffeinated beverages, such as coffee, cola, strong tea, etc.

10. Avoid smoking, drinking, and secondhand smoke.

Morning sickness makes me vomit non-stop! Drink a cup of sugar cane ginger tea to help relieve

In addition to worrying about gaining weight too quickly, many pregnant mothers are often tortured by the symptoms of "morning sickness" in the early stages of pregnancy. Nutritionist Wang Wenhong said that morning sickness usually disappears on its own around 12 weeks of pregnancy. Generally speaking, morning sickness will not affect physical health, but some expectant mothers may experience more serious conditions, which may lead to dehydration and weight loss. If you experience dehydration, dizziness, rapid heartbeat, frequent vomiting, inability to eat, or blood in your vomit, it is recommended to seek medical attention immediately.

As for how to prevent or relieve morning sickness? Nutritionist Wang Wenhong said that in addition to avoiding foods and smells that make you feel disgusted, and eating less fried, greasy, spicy and irritating foods, you should eat small meals frequently, eat more foods rich in B vitamins and vitamin C, and make good use of fruits such as apples or oranges in your dishes. In addition, moderate intake of ginger tea with added sugarcane juice can relieve symptoms of nausea. Doing some moderate exercise, such as walking and simple health exercises, can divert attention, relax the mood, and prevent morning sickness.