Nutrition for weight management during pregnancy: Recommendations for healthy weight gain and weight control
Pregnancy is a crucial period in a woman’s life that comes with significant changes in her body. Healthy weight gain during pregnancy is key for the well-being of both mother and child. Olga Bezuhla, an experienced dietitian, offers advice on proper nutrition for expectant mothers to help maintain an optimal weight.
The importance of healthy weight gain
Healthy weight gain during pregnancy supports normal foetal development, reduces the risk of complications during childbirth, and helps the mother recover more quickly after the birth. Excessive or insufficient weight gain can lead to health problems for both mother and child.
Recommended weight gain
The amount of weight gain recommended during pregnancy depends on the woman’s pre-pregnancy weight:
- Underweight: +12.5-18 kg
- Normal weight: +11.5-16 kg
- Overweight: +7-11.5 kg
- Obesity: +5-9 kg
These recommendations are general and may vary depending on the individual needs of each woman.
Dietary recommendations
To ensure healthy weight gain during pregnancy, follow these recommendations:
- Balanced diet: Include a variety of food groups in your diet—vegetables, fruits, grains, protein sources, and dairy products. This will help provide all the necessary nutrients.
- Regular meals: Stick to a regular eating schedule, consuming food 3-5 times a day. This will help prevent overeating and ensure a steady supply of energy.
- Portion control: Pay attention to portion sizes. Avoid overeating, but do not starve.
- Nutritious snacks: Eat healthy snacks such as nuts, yoghurt, fruits, or vegetables instead of high-calorie sweets.
- Hydration: Drink an adequate amount of water—about 8-10 glasses a day. Water helps maintain metabolism and prevents dehydration.
- Limit sugar and fats: Reduce the intake of high-sugar and saturated fat foods. Choose foods rich in healthy fats, such as avocados, nuts, and olive oil.
Physical activity
Moderate physical activity is also an important component of weight management during pregnancy. Consult with your doctor about safe forms of exercise, such as walking, swimming, or prenatal yoga.
Professional consultations
For the development of an individualised nutrition program during pregnancy, it is important to consult a dietitian. Olga Bezuhla provides professional consultations and can help create a diet plan that ensures healthy weight gain and comfortable well-being throughout the pregnancy. More information about nutrition for pregnant women can be found at the following link: nutrition for pregnant women.
A balanced diet and a healthy lifestyle will help you and your baby feel good and enjoy this special period.