diet for pregnant women for weight loss

Many people gain extra pounds during pregnancy. Someone eats for two, believing that the child needs it. Some people can’t control their appetite and blame it on their hormones. And if in the first months expectant mothers are quite active and extra calories are burned on their own, then in the third trimester, when the belly grows, you no longer run. We lie, we eat, we get fat… We calm ourselves: after the birth I will take care of myself. Meanwhile, it is possible to normalize weight during pregnancy without harming the baby if you follow simple nutritional rules.

Key recommendations

– You need to eat for two – the most popular myth about pregnancy, – laments nutritionist Maria Kardakova. – Scientists say: do not eat for two, think for two! Currently, according to the recommendations of British scientists, there are no prescriptions for pregnant women either to increase or reduce the usual healthy diet in the first two trimesters of pregnancy. A small expansion of a balanced diet is recommended to start in the third trimester, adding literally one healthy snack per 200 kilocalories.

The main recommendation for expectant mothers is that diets are not needed, but it is important to start eating more balanced right now.

What is dangerous overweight

Healthy weight gain needed to feed a developing fetus is 9–17 kg per pregnancy (Read more about the norms of weight gain – below). Too much is dangerous (as is too little). It can provoke premature birth, varicose veins, gestational diabetes, hormonal failure, problems with breastfeeding. And the baby has an abnormal development of the neural tube.

And what – urgently go on a diet? No. If a woman is malnourished or cuts her diet (to a few harmless, in her opinion, products), a deficiency of nutrients occurs in her body.

Unsafe and rapid weight gain during pregnancy. One of the most common complications arising from this background is the metabolic syndrome (1). Its essence is that the pancreas loses its ability to control sugar levels – insulin resistance. The syndrome is also associated with impaired lipid metabolism, increased blood pressure, and anxiety. With this bouquet, a mother can “reward” her baby as well. The effect of the transfer of metabolic syndrome – there is such a term in medicine.

What should be in the diet

At least five servings of vegetables and fruits, 3-4 servings of whole grains (cereals, bread, pasta), 2-3 servings of protein-rich foods (beans, legumes, fish, eggs, meat), 2-3 servings of dairy products. This is a layout for one day. The size of one serving is not as big as you might imagine – 1 apple or a piece of meat with half a fist.

Where to begin

– Evaluate your usual diet. Write down everything you eat during the day. See how many servings of what type of food you got. Yes, yes, do not forget about sour cream in soup and dumplings. Dairy products are usually underestimated. So it’s much easier to evaluate your diet than counting calories, advises Maria Kardakova. Then start introducing new eating habits. Gradually, one or two. For example, replace sweets with fruits, add vegetables to every main meal, eat slowly, and so on. Do not reduce the number of products on the menu, but on the contrary – eat as varied as possible. And do not replace products with dietary supplements.

What products to refuse

Of course, from unhealthy fast food, smoked, salty, sweet, fatty. And in women during this period, resistance to foodborne diseases (salmonellosis, etc.) decreases, which adds such food restrictions:

• eat no more than 2 servings of red fish per week;
• be careful with farm and unpasteurized products;
• give up blue cheeses;
• subject the meat to a long heat treatment. No steaks with blood;
• eggs – only hard-boiled (10 minutes) and no more than 3-4 pieces per week;
• sprouts of cereals and legumes are also not now;
• exclude jellied meat, pates from the liver (the liver is a filter in the animal’s body);
• refrain from alcohol, especially in the first trimester.

How much liquid to drink

In principle, there are no standard norms, however, pregnant women should drink more water, especially in the later stages. The main criterion is thirst. Drink as much as your body requires. If the color of the urine is darker than pale straw, drink a little more water.

Coffee – no more than 2 cups per day. Herbal teas – in moderation (about four cups a day). Juices and other sweet drinks are rare.

How to deal with calcium deficiency…

It is believed that the child “takes” a lot of calcium from the mother, so after pregnancy there are problems with teeth, hair … The norms are as follows: pregnant women need to receive 1500-2000 mg of calcium per day. The required “dose” will be given, for example, by 30 g of cheese, 100 g of cottage cheese, 150 g of yogurt and 200 ml of milk eaten during the day. The Ministry of Health of Our Country does not recommend prescribing additional calcium preparations to pregnant women.

Note. Pregnant women with anemia are advised not to mix calcium-rich foods with iron-rich foods. And for pregnant women with kidney stones, combine calcium-rich foods with sources of oxalate (spinach, coffee, tea).

…and Omega-3

The required amount of Omega-3-unsaturated fatty acids will provide 300 g of salmon per week (can be divided into portions). Other sources: squid, oils, seeds (flax, chia), walnuts, eggs, soy, spinach, kale (a type of cabbage), basil. Omega-3s from foods are more valuable than from supplements, scientists say.

What are the benefits of Omega-3? Reduces the risk of preterm birth (up to 37 weeks) by 11%; premature early birth (before 34 weeks) by 42%; the risk of having children with low body weight (less than 2500 grams) by 10%. These are data from a recent scientific study (2). It also reduces the risk of your baby getting asthma or becoming allergic in the future.

Rate of weight gain during pregnancy

To check if everything is in order with your weight, you need to know your body mass index (BMI). You can calculate it on a calculator. Or calculate it yourself using the formula: divide the weight before pregnancy by the height squared. Example: The BMI of a person weighing 60 kg and 1,7 m tall will be 20,7 (60 / 1,70 × 1,70).

With a singleton pregnancy

• BMI less than 18,5 (underweight): Weight gain should be between 12,5 and 18 kg over the entire pregnancy. In the second and third trimesters – 453-588 g per week.
• BMI – from 18,5 to 24,9 (normal weight): increase for the entire pregnancy – from 11,5 to 16 kg. In the second and third trimesters – 362-453 g per week.
• BMI – from 25 to 29,9 (overweight): increase for the entire pregnancy – from 7 to 11,5 kg. In the second and third trimesters – 226-317 g per week.
• BMI greater than 30 (obesity): an increase for the entire pregnancy – from 5 to 9 kg. In the second and third trimesters – 181-272 g per week.

If you are expecting twins

• BMI less than 18,5: no recommendations for weight gain due to insufficient data.
• BMI – from 18,5 to 24,9 (normal weight): increase for the entire pregnancy – from 16,8 to 24,5 kg.
• BMI – from 25 to 29,9 (overweight): increase for the entire pregnancy – from 14,1 to 22,7 kg.
• BMI greater than 30 (obesity): increase for the entire pregnancy – from 11,4 to 19,1 kg.

Important! Pregnant women with a BMI over 30 are recommended a special diet for weight loss. She is prescribed by a doctor.

Pros of the Pregnancy Diet for Weight Loss

A balanced diet provides all the necessary elements for healthy intrauterine growth and development of the baby. Gives mom the energy she needs to gain proper weight. Helps prevent common problems of pregnant women: heartburn, nausea, constipation, swelling.

Cons of diet for pregnant women for weight loss

If a woman did not eat properly before pregnancy, it can be difficult to switch to a new diet. But everything is on the shoulder, if there is a goal. And expectant mothers have a very powerful motivation – to give birth to a healthy baby and maintain their health.

Menu for the week

Monday

Breakfast. Oatmeal with yogurt and berries.

Lunch. Vegetable soup with lentils.

Snack. Hummus with sticks of vegetables (carrots, celery stalks) and whole grain pita.

Dinner. Seabass baked with potatoes

Tuesday

Breakfast. Omelette (or frittata) with vegetables and whole grain toast.

Lunch. Grilled vegetable platter (approximate set: corn on the cob, green asparagus, onion, bell pepper, cherry tomato, zucchini, eggplant, mushrooms).

Snack. Toast with nut butter.

Dinner. Bulgur with stewed zucchini.

Wednesday

Breakfast. Millet porridge with apricot puree.

and Vegetable soup with beans.

Snack. Smoothie with banana, avocado, apple, almond and rice milk.

Dinner. Cod with couscous and spinach.

Thursday

Breakfast. Zucchini pancakes (or waffles) with yogurt and fresh vegetables.

Lunch. Baked potatoes stuffed with veal and mushrooms. Vegetable salad.

Snack. A handful of assorted unsalted nuts.

Dinner. Homemade burritos (an example of filling for pita bread: boiled meat, feta cheese, boiled beans, tomato, lettuce, sauce).

Friday

Breakfast. Pumpkin pancakes (or pieces of baked pumpkin, pumpkin porridge).

Lunch. Rice with vegetables and goat cheese.

Snack. Apple banana muffins.

Dinner. Carrot and meat soufflé from chicken or turkey, fresh vegetables.

Saturday

Breakfast. Belgian waffles with berries.

Lunch. Steam beef meatballs, salad.

Snack. Curd with banana.

Dinner. Baked mackerel with vegetable stew and or boiled potatoes.

Sunday

Breakfast. Oatmeal with nuts, dried fruits and honey.

Lunch. Bean cutlets with vegetable salad or side dish to taste.

Snack. Any fruit (or fruit plate).

Dinner. Buckwheat noodles with boiled chicken breast and stewed vegetables.

Ideas for an extra snack

In the third trimester, one snack with an energy value of 200 kilocalories is recommended. Here are some examples of such snacks:

• a medium bowl of whole grain cereal with coconut milk or yogurt;
• avocado with black pepper and lemon juice on toast or bread;
• natural yogurt with fruit salad or with berries and a spoonful of sunflower seeds;
• hummus with a small grain tortilla, carrot sticks and paprika;
• whole grain toast with peanut butter and raisins;
• cocoa on soy milk with dried apricots;
• banana smoothie with 1 banana, semi-fat milk or natural yogurt and a spoonful of chia seeds;
• oatmeal with tomato and cheddar or tuna cheese.

Four recipes for delicious and healthy desserts

Bean Chocolate Paste

Recipe for 4 servings (cooking time 10 minutes)

Ingredients

How to cook

1. Mix beans, dates, cocoa, water and nut butter in a blender until smooth.
2. Chill in the refrigerator and serve as an independent dessert or as a spread on sandwiches or pancakes.

Energy charge

Recipe for 4 servings (cooking time 10 minutes)

Ingredients

How to cook

1. Slice banana, avocado and de-seeded apple.
2. Place all ingredients in a blender and blend until smooth. Pour into glasses.

pumpkin pancakes

Recipe for 4 servings (cooking time 25 minutes)

Ingredients

How to cook

1. Mix all dry ingredients separately and liquid ingredients separately. Add liquid to dry and mix (not too long). Let the dough stand for 5 minutes.
2. Bake pancakes over medium heat for 4-5 minutes on each side.

Chocolate banana ice cream

Recipe for 4 servings (cooking time 125 minutes)

Ingredients

How to cook

1. Peel the bananas, cut into circles and put them in the freezer for several hours (on a board or in a bag).
2. Add frozen banana slices, cocoa and yogurt/cottage cheese to blender bowl, blend until smooth.
3. Pour into bowls/cups and serve! Or you can re-freeze in special ice cream molds (or a regular container).

The results

– A healthy increase during pregnancy means a minimum of risks for the child and the maximum probability of giving birth on time. And also recover faster after childbirth by practicing healthy eating habits during pregnancy, notes Maria Kardakova.

A balanced diet and a sufficient amount of vegetables and fruits, the addition of fermented milk products is an excellent prevention of constipation and other gastrointestinal problems that can reduce the quality of life of a pregnant woman.

Recent studies show that a variety of maternal diets can affect the child’s taste preferences and even reduce the risk of certain types of allergies. Therefore, a healthy and balanced, varied diet is definitely worth the effort!

Dietitian Reviews

– Any restrictions on healthy eating are associated with risks. Especially when it comes to pregnant women and children, says Maria Kardakova. – The Lancet (the world’s most famous and authoritative weekly medical journal, published since 1823 – Ed.) recently published the results of a large-scale study that covered 195 countries. Scientists for 27 years (from 1990 to 2017) tracked the nutrition of people. Conclusion: “The cause of 1 out of 5 premature deaths (up to 70 years) is an unbalanced diet,” says Maria Kardakova. – Highest risk factors: Salt intake is 86% higher than optimal (6 g/day). Sugar from drinks – 2 times the optimal (3 g / day). Overeating meat. Undereating whole grains, vegetables, fruits, nuts, seeds, and foods rich in omega-3s (fish, seafood). The problem is not only that salt, sugar, fatty foods harm the body, but also that they crowd out the necessary and healthy foods from our menu.

What to eat for pregnant women with edema

Proper nutrition plus an active lifestyle is the best prevention of edema. If the swelling increases, this may be a sign of increased protein in the urine. Contact your obstetrician.

What to eat for pregnant women with nausea

• Drink little by little throughout the day instead of drinking a lot at one time
• Avoid cold, tart or sugary drinks
• Don’t skip meals. Eat small, frequent meals that are rich in slow carbohydrates and low in fat.
• If you react to smells, do not warm up food: cold food is perceived better.
• Lead an active lifestyle.

What to eat for pregnant women with heartburn

Gastroenterologist Anna Yurkevich advises:

• eat more often and in small portions;
• eat slowly, chewing food thoroughly;
• do not drink food, drink between meals;
• do not eat a few hours before bedtime, do not lie down for at least an hour after eating;
• Avoid foods and drinks that trigger your heartburn. Most often these are: fatty foods, chocolate, spicy foods, sour foods – especially citrus fruits and tomatoes, carbonated drinks and caffeine;
• after eating, you can use chewing gum. This increases the amount of saliva, which partly neutralizes the acidic contents of the stomach that enters the esophagus;
• wear comfortable, not tight clothing;
• control weight gain
• use high pillows;
• sleep on the left side;
• many note the positive effect of the use of alkaline mineral waters

Does not help? Discuss medication with your doctor.

Move!

Physical activity will not allow you to gain extra pounds. And sports also reduce back pain, strengthen the cardiovascular system. Optimal load for pregnant women – 30-minute workouts 5 days a week, recommends obstetrician-gynecologist and author of the popular blog Olga Belokon.

Effective and safe:

• Fast walk. The joints and muscles of the whole body work.
• Swimming Water supports weight and protects against injury and muscle strain.
• Exercise bike. Not a bike, as a growing belly and weight gain make balance control a bit difficult, and riding a regular bike can be dangerous.
• Prenatal Yoga and Prenatal Pilates Yoga specially designed for pregnant women. Reduce stress, improve flexibility and train breathing.

If you didn’t exercise before pregnancy, start with 5 minutes of exercise a day and gradually increase the load.

Sources of

1. https://www.nhs.uk/conditions/metabolic-syndrome/
2. https://www.cochrane.org/news/new-research-finds-omega-3-fatty-acids-reduce-risk-premature-birth