What should I do to avoid weight gain during pregnancy? | List of diets during pregnancy

Struggling to stay healthy and fit during pregnancy? Today is for you to stay fit and have a healthy pregnancy for 9 months and beyond. to avoid weight gain during pregnancy We share secrets!

What should I do to avoid weight gain during pregnancy?

At week 9, you will notice a slow increase in appetite over the past few weeks, but don’t worry, this is completely normal!

What worries many pregnant women is the weight they gain during pregnancy. Difficulty losing excess weight during pregnancy can lead to high blood pressure, as well as an increased risk of developing gestational diabetes.

Therefore, it is important to be mindful of what you eat while following a balanced diet. Here are some ideas that might help:

1. Cut down on high-fat foods

It’s tempting to try everything from cream cakes and pastries to fried foods. However, excessive consumption of high-calorie snacks can cause extra weight gain during pregnancy and make it harder to get back in shape after pregnancy.

2. Cut down on sugar

Doctors and nutritionists agree that sugary drinks are bad for us, and the same is true for pregnant women. Besides, plain water isn’t that bad! If you want a little flavor, you can add chopped fruit and turn it into a delicious natural treat.

3. Check labels

Choose foods that are low in fat, sugar, and salt and high in fiber. Remember that serving size is important, so be sure to maintain the serving size indicated on the nutrition label as multiple servings of low calorie foods can add up to a significant amount of calories!

4. Stay Active

Even if you are pregnant, you can continue some physical activity such as walking, climbing stairs or light aerobics. Of course, this is not too tiring, but physical activity brings many benefits to both you and your child. Start with 15 minutes of exercise and gradually increase to 30 minutes a day, five to seven days a week.

Don’t take the “meal for two” approach when it comes to dieting! Your child is not quite an adult yet, so if you eat twice as much, this will quickly lead to weight gain.

List of diets to avoid weight gain during pregnancy

When I wake up:

Breakfast:

• 1 boiled egg
• 2 slices low-fat feta cheese
• 2 slices whole grain bread
• 2 whole walnuts, seasonal, or 6 olives with a little salt
• Cucumber tomato

Snack:

• 1 serving fruit, 1 cup buttermilk, 6 raw hazelnuts

Dinner:

• (4-6 meatballs) 120-180 gr grilled or oven-baked chicken, meatballs
• Lots of green salad
• 1 cup yogurt or 2 cups ayran or 1 cup tzatziki
• 1 bowl of soup or 4-5 tablespoons of bulgur pilaf

Noon:

Dinner:

• 1 bowl of soup or 2 slices of whole grain bread
• 1 cup yogurt or 2 cups ayran or 1 cup tzatziki
• 1 serving vegetables or legumes
• Lots of green salad

Night:

• 1 serving fruit, 1 cup yogurt

An example of a diet for pregnant women

Morning:

• A glass of milk.
• a piece of cheese
• olive
• Greenery
• 1 fruit
• One or two slices of whole grain bread
• One egg (can be added to breakfast four days a week)
• unsweetened tea

Snack:

Dinner:

• Meat meal with vegetables
• Yogurt
• One or two slices of whole grain bread

Snack:

• A handful of nuts or half a sandwich
• 1 bowl yogurt or 1 cup buttermilk

Dinner:

• Portion of meat, steamed or grilled
• Lentil soup
• 1 or 2 slices whole grain bread

Snack

Before bedtime:

• 1 cup milk or 1 bowl buttermilk

Diet after pregnancy