A healthy pregnancy is an accomplishment of subtle, prominent changes made over the course of pregnancy in an expectant mom’s diet and lifestyle, more so, in the case of medical concerns and an average nutritional status!
One of the factors influencing the incidence of major or minor complications in pregnancy could be any form of excessive/sudden weight gained during pregnancy as well as increased BMI at pre-conception. Being overweight might elevate the chances of:
b. Gestational diabetes
c. High blood pressure and pre-eclampsia
d. Heavier bleeding after delivery etc.
e. Complications during delivery
It is a well acknowledged fact that a healthy pregnancy can be better handled than a complicated one. Take a glance at the tips mentioned below; try a few of these if your Obstetrician wanted you to watch your pounds.
1. Eating healthy
Nutritional requirement getting doubled does not necessarily mean eating for two. Eating healthy doesn’t mean having uncontrolled portion sizes, even if it meant healthy food!
Sample tips for healthy eating:
- To “eat-out” sensibly.
- 65% of breakfast, lunch and dinner – Energy giving foods – simple Carbohydrates such as White rice, white bread, Semolina. And Complex ones such as Wheat (whole and broken), Ragi, Jowar, Brown rice, and Quinoa.
- To regulate intake of fresh fruits with an extra focus on non-sugary options since fruits also contain sugar, by way of calorie check.
- To opt for salads, legumes, sprouts, chunks of Soya, etc., for snacking majorly in-between meals.
- 7 to 8 hours of qualitative sleep is very important.
- Choose egg whites, lean-meats over the whole egg, red and processed meats.
- Ensuring intake of 2.5 to 3 Litres of different liquids spread across the day for better digestion, absorption and metabolism.
- It is also good to include seasonal fruits and vegetables; the concept of balance of nutrients is crucial for a healthy pregnancy platter.
2. Regular exercises
Undertaking simple exercises regularly is an inseparable part of a healthy pregnancy. A “go” for exercises should come from the Obstetrician’s desk. Exercising can be made consistently interesting by taking it up in “bits and pieces”. A classic example is Yoga at morning for 20-25 min, healthy walking for 15-20 minutes in the evening for better digestion, avoiding excessive weight gain and balancing blood sugar levels.
- Engage your mind in different activities: Watch some fun movies, read comics, listen to good music, paintings, eating pie, etc., can make a difference to what you feel!
- Schedule your regular appointment with your doctor: Schedule your regular appointment with your doctor. If you happen to be a candidate of Gestational Diabetes, Pregnancy Induced Hypertension, it is indicative of further care and precaution to keep a watch over your weight gain apart from taking your medicines and other aspects of physical, mental care!
Contributed by: Sonali Kulkarni (Clinical Nutritionist, Cloudnine Malleshwaram)
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