Pregnancy is a wonderful time for any woman. From the happiness of witnessing that positive line on your pregnancy test to the joy of noticing your baby bump for the first time to finally holding your little one in your arms- pregnancy is a journey!
Filled with highs and lows, this journey will take you through everything from ecstatic emotions to painful physical experiences. You have to be well prepared to handle all the unpleasant passengers who will accompany you on your journey.
One of the most common problems that expecting mothers come across during their pregnancy journey is unhealthy weight gain. You will gain some weight throughout your pregnancy. However, keep in mind that there are certain limits to what is considered an ideal weight increase in pregnancy.
Any extra kilos you put on are considered unhealthy and most often put great strain on your bones, muscles, and joints. Apart from this, the additional weight attracts further complications which can harm you and you’re baby’s well-being.
How to manage weight during pregnancy? how to control weight during pregnancy? You ask. Such problems can be managed with proper diet and nutrition. Consuming a well-balanced meal along with healthy and sustainable eating practices will help you avoid any unwanted weight gain.
Before helping you decide what to eat and what not, let us check out the reasons behind weight gain and what happens if you gain those extra kilos.
You most likely guessed it, but the high number on the scale is not just fat. The weight that you gain is all related to the baby. It involves the development of structures that protect and nourish the baby. Here’s the break-up
In total, you will put on around 16 kgs of weight during your pregnancy. A weight gain around this figure is usually healthy and not a cause of concern. So stay strong and keep glowing throughout your wonderful time!
Let’s explore some of the potential complications that may arise as a result of excessive weight gain.
Now that you are abreast of the various health complications that excessive weight gain has, let us look at some tips and tricks you can use to keep your weight under control!
Craving snacks during pregnancy? Avoid indulging in chips, fries, and candy! Instead, satisfy your cravings with a wide variety of delicious fruits and vegetables. Not only are they low in calories, but they are also packed with essential nutrients, making them an ideal choice for maintaining a healthy weight during pregnancy. By opting for fruits and vegetables, you can nourish your body with vital vitamins and minerals while enjoying flavorful and nutritious snacks.
Also, an adequate intake of these nutrients is needed for the proper growth and development of your tot! So stop reaching for that bag of chips and have a bowl of baby carrots instead!
We cannot emphasize enough the importance of a high protein intake during pregnancy! Consuming enough protein during pregnancy is important for the proper development of your baby. Research shows that consuming a diet with adequate protein during pregnancy leads to better growth, birth weight, and height of babies.
However, not all sources of protein are healthy for pregnancy weight management. If red or processed meats are your go-to foods under the premise that they provide proteins, then you are much more likely to gain excess weight and the complications that accompany it! Try having lean meats like chicken or fish for a leaner pregnancy!
Did you know? Research shows that nearly one in three women suffers from binge eating during their pregnancy. Constantly stuffing yourself with food during pregnancy is the recipe for weight gain during pregnancy!
Try consuming foods that will make you feel full quickly in small quantities. Take for example dietary fiber. It is well known that foods that are rich in fiber have a high satiety index and are quite beneficial for pregnant women. Studies show that a high fiber intake improves heart health, reduces the risk of diabetes, and prevents constipation in pregnant women.
Skip the simple carbs! Simple carbohydrates found in most soft drinks, cakes, and candies are sugars and are digested quickly. This can cause a sudden spike in blood sugar levels and put you at risk of diabetes. Apart from this, they have a low satiety index, meaning they only give you the feeling of being full for a short period. This puts you at risk of frequent snacking and binge eating in turn leading to excess weight gain.
Try switching to complex carbohydrates that are found in whole-grain bread, brown rice, or quinoa. This will help you feel satiated for a longer period and provide you with the necessary fiber and energy to keep you going throughout the day.
Gestational weight gain is a problem as rampant as a wildfire. It can be doused with proper nutrition and diet. One of the most important and neglected parts of a well-balanced diet is water.
Ignoring the cups of water you drink in a day puts you at greater risk of gaining weight. Recent research shows that women who neglect their hydration were nearly twice at risk of becoming obese. Have at least 8 cups of water a day for a stronger and happier pregnancy!
Dairy is an integral part of any pregnant women’s diet. Experts believe that any pregnant lady should consume at least 4 servings of dairy products each day. Why? you ask. Dairy is a great source of calcium and is a probiotic that aid in the proper development of the baby and maintenance of maternal health.
Such products are also rich sources of fat, both healthy and unhealthy. With a diet having high dairy consumption you are also at risk of gaining unwanted weight. Try low-fat or fat-free alternatives. Switch to skimmed milk can significantly reduce your calorie and fat intake thus reducing the risk of weight gain.
Read more: Light And Safe Exercises During Pregnancy
The cooking oils commonly used in food preparation can also impact your weight during pregnancy. It’s important to be mindful of their effects as they are often high in saturated fats and calories. Excessive use of oil in cooking can increase the risk of weight gain.
Apart from this, oily foods can increase the level of cholesterol in your blood, thus predisposing you to heart disease and other complications. It is best to limit the use of oil during cooking and avoid the consumption of oily and fried foods for a better and stronger pregnancy!
Gestational diabetes and maternal weight gain go hand-in-hand and form a vicious cycle. Those extra kilos you load put you higher on the risk scale of gestational diabetes. Also, if you do have gestational diabetes, you are more at risk of gaining weight which again puts you at risk of pregnancy-related complications. A cycle of unwanted complications is formed here!
The good news is that you can break this cycle by consuming higher quantities of trace elements like iodine, selenium, calcium, magnesium, iron, and zinc. Try snacking more on nuts like almonds and walnuts which are good sources of calcium, magnesium, and zinc. In addition to this try having some well-cooked fish, a proteinaceous treat that doubles as a good source of iodine.
In addition to having a delicious and well-balanced diet, having good and sustainable eating habits goes a long way in avoiding gestational weight gain. Here are a few tips and tricks to have safe and sustainable eating practices during pregnancy!
Counting calories is one of the most efficient ways to keep your diet in check. Eating more than the amount required will aid in weight gain. Here are the number of calories required by a pregnant woman depending on the stage of their pregnancy.
Are you guilty of having a meal while watching your favorite show? If yes, then you should break this habit. Watching T.V or any other electronic device while eating makes you ignorant of the food you’re consuming. This can result in you overeating and turn unwanted weight gain.
Eating 5-6 small meals a day is much better than having 3 large meals. How does this help? Smaller and more frequent meals mean a lesser load on your digestive system. With proper digestion and absorption of all the nutrients in your food, you will feel more satisfied and have reduced cravings.
Try avoiding eating out as much as possible, since it does not allow you to control the nutritional value of your food. In case you have to dine out make sure to ask the staff about the ingredients and nutritional value of the dish to make an informed decision about your order.
The key to a happy pregnancy is a well-balanced diet. A proper balance between the nutrients in your food will ensure a safe pregnancy. So make sure to consult a nutritionist who will help you whip up a solid meal plan for a stronger pregnancy!
There is no other way around it, you are bound to gain weight during your pregnancy. But now you know how to manage weight during pregnancy. However, as mentioned before, weight gain above the ideal weight increase in pregnancy has deleterious effects on your health as well as the baby’s well-being.
Gestational diabetes, preeclampsia, morning sickness, delivery complications- you name it. A higher than normal number on your weighing scale predisposes you to all these complications. Furthermore, gestational weight gain also puts your little one at risk.
Childhood obesity, increased risk of diabetes, and metabolic disorders are some of the risks that can loom on your child’s future. It is best to take dietary precautions to avoid such negative consequences.
Eating diets that contain low-calorie foods but are rich in nutrients go a long way in preventing additional pregnancy weight gain. Carefully planning your carbohydrate, protein, fats, and micronutrient intake and striking a balance between them will help in staying slim during pregnancy.
That being said, it is important to remember that all the foods mentioned in this blog work best when consumed in moderation. A higher intake of these foods can also result in adverse pregnancy outcomes. managing pregnancy weight gain is doable but maintaining a healthy lifestyle is what takes constant effort.
Remember, each person is different and has varying dietary requirements. A family doctor or nutritionist can best guide you to meet your needs. Consult your family doctor today to find out what nutrition plan suits you the best.
Keep reading our diet and healthy food blogs for more credible information about living an active lifestyle when pregnant.
Your eldest child is a toddler? And you are pregnant at the same time? God, that sounds exciting and slightly exhausting. This can be a lot to cope with. It is therefore extremely important that you know of tips for managing pregnancy with a toddler.
Pregnancy can be a challenging experience as your body undergoes numerous daily changes. Despite getting a good night’s sleep, exhaustion can still be present. Many women experience significant fatigue and nausea during pregnancy. When you also have a toddler to care for, the difficulties of pregnancy are amplified.
Another baby in your family seems like a beautiful gift, but guess what comes with it?
Being worn out from all the juggling. There’s work to do, a kid that feels hungry in the middle of the night, and to top it all, pregnancy insomnia.
It is not unusual to be a pregnant mother when your eldest child is a toddler. But don’t worry. We’ve got you covered. After reading these tips for being pregnant with a toddler, you will be able to be a ‘supermom’ to your toddler while being pregnant.
Read more: Ectopic Pregnancy: What It Is & What Can Be Done
There are some things you need to keep in mind before conceiving your next baby. Pregnancy spacing is an important aspect that your partner and you need to discuss. A pregnancy within six months of delivery is not the best idea as it is associated with problems like premature birth, congenital disorders, placental issues like abruption, and maternal anemia.
Studies indicate that the recommended interval between two pregnancies is approximately 18 to 24 months following childbirth. However, it is preferable for the gap to be less than 5 years. This may be due to the potential decline in your body’s physiological capacity to support a pregnancy over time.
Plus, as you get older, your chances of getting pregnant might be low, especially beyond the age of 35. Keeping this in mind, it is essential to wait at least for 12 months before you try again.
This means that your decision to have a second child while your first child is still a toddler is probably a good idea, even though it does seem intimidating at the moment. Plus, your two children will be relatively closer in age, and that could mean great companionship between the two!
Now that you are on this journey, we want to help you make the best of it. Managing a toddler with a second pregnancy is going to be tough, we’re not going to lie.
However, you’ve been through pregnancy once before, so you are relatively prepared in that area.
Here are some tips for managing pregnancy with a toddler:
You will notice people often advising you to stay calm and relax. There’s a reason for it.
Your emotional state directly influences the baby’s well-being; hence, it is important for you to unwind. On the off chance that your mind is clouded with negative thoughts, sit down and take deep breaths. A good way to stay calm is by practicing meditation. It helps you relieve stress and anxiety.
You also have the option to go for a walk in the park. Engaging in physical activity can help reduce stress and spending time outdoors can promote relaxation and mental clarity. You can also allow your toddler to play and explore in the playground, which will tire them out and facilitate a smoother bedtime routine. This way, you can enjoy some valuable bonding time with your toddler as well.
We know plans don’t always work out, but not planning your ‘pregnancy routine’ can be a risk.
You have approximately 35 weeks from the time you find out you’re pregnant to schedule everything. Make your very own ‘Pregnancy Board’ or ‘Pregnancy Diary’. Note down your hospital trips, doctor’s appointments, and day-to-day activities. Planning will help in calming your nerves, giving you control over your decisions.
You’re human, not superhuman. You cannot do everything yourself, even if you try. You don’t want to get exhausted all the time. You will need help at some point or the other. Ask your partner, your parents, your partner’s parents, your friends, or your neighbors-basically anyone you trust with your kid to help you out with some chores, especially in managing your toddler. This will free up some of the time that you could spend relaxing, getting your personal work done, or even your hospital visits.
Naps help to slow things down a bit. One way to do it is to nap when your toddler naps. This way you get to sleep during the day too, even for a little while. During pregnancy, short naps can have a positive effect on you and your baby’s health. Naps give you a much-needed boost, lower your stress levels, and give you the energy to deal with your toddler.
According to a study conducted in China, expectant mothers who incorporate regular napping into their routine may potentially decrease the risk of having a baby with low birth weight. The research indicates that women who took naps lasting approximately one to one and a half hours had a 29% lower likelihood of experiencing low birth weight in their infants. This highlights the significance of recognizing the role of sleep in maintaining overall maternal well-being during pregnancy.
Toddlers don’t tire. They are filled to the brim with energy and they expect you to participate along. But let’s face it. Even on normal days, it is hard to keep up with them. This is next to impossible when you are pregnant. So, you need to find productive ways to keep them busy.
Try to make up games for them involving physical activity, or concentration, like blocks or puzzles. Even though you want to minimize screen time, you can encourage them to watch a show or play a game every once in a while. You can utilize this time to relax or get your work done.
We understand that having one child is difficult enough, and when one more is added to the list, it brings a whole new level of chaos. You will have to double the number of diapers, naps, and above all, love.
But as exciting as it sounds to have a new baby, your toddler may not be as thrilled. The firstborn may be quite stunned and unsure of how their life will change.
Juggling many such aspects of pregnancy, there’s one thing you shouldn’t overlook.
Preparing your toddler for baby’s arrival. As soon as possible. Helping your child prep for a baby and a new life as a big sibling should be at the top of your pregnancy checklist.
And as they say, nothing good comes easy; preparing your firstborn for a new baby will test your patience. Too much to handle? We got your back. Again.
Here are our tips on what can be done to make this transition as smooth as possible before the new one arrives at the scene.
Read more : Relationship Problems During Pregnancy And Ways To Deal With Them
It is advisable to inform your toddler about your pregnancy, but it is important to choose the right timing. Introduce the concept of a new baby gradually, allowing them to become familiar with the idea. Show them baby pictures to create a sense of comfort and understanding. Remember that toddlers require time to adapt and feel secure during this transition. Providing a nurturing and supportive environment will assist them in coping with your pregnancy, ensuring that they embrace the news with joy and excitement.
You must keep in mind that pregnancy can be confusing to the toddler, making them act out.
Working together is the key. Get the toddler involved. Point out their role as older siblings and get them excited about the baby’s arrival.
Here’s a tip: let the toddler talk to the baby. Watch your older child adoringly talk to your belly, feel the baby move, and give tender hugs to their sibling. You can also invite them to sing or pat the baby. This way you create a special bond amongst them.
Trust us when we say that moments like these, as fleeting as they are, make all the other exhausting moments worthwhile.
It is important that you keep the conversation light and positive. Don’t get into the details, as it will confuse them more. Suppose you are feeling sick, simply tell them you’re not feeling well.
One way to explain your fatigue is by saying, “Growing a baby requires a lot of work. I sometimes felt tired when you were growing inside. Too.”
Your toddler won’t completely know what’s it like to have a new baby around.
Have a fun photo-viewing session with her. Show them some photos of what you looked like when you were pregnant with them. Toddlers love stories. Tell them stories of what they were like when they were a baby, including their tantrums, and how excited you were when they were born. Photos and stories will help them understand what a newborn looks like and how babies grow.
At first, your toddler may not be fond of you being around other babies. Hence, it is helpful to visit friends and family with newborns to make them feel comfortable around other babies.
Being around other babies is crucial as it will give them an idea of what they are like and will even develop ways to interact with them.
A two-year-old understands a lot more than you think. Involving her in the preparation process can be a very effective step. Invite her to tasks related to the new baby’s arrival, like “what toys should we buy?” Making her feel included in the preparation gives her a sense of responsibility, which may even result in her coming up with new ideas that might help you.
See to it that you stay positive throughout and let your toddler be as involved as they want to be. Allow her to play with the baby’s things as you pull them out of storage or as presents arrive.
The more involved they are in the baby’s life, the more excited they will be to step into the role of elder sister. Don’t forget to explain how much attention you will need to give the new baby. This will help the toddler with what to expect when her sibling arrives.
The addition of a second child will undoubtedly bring changes and increased chaos to your daily life. However, it is important to prioritize maintaining your toddler’s routine as much as possible. Setting clear goals for both yourself and your partner will aid in achieving this. By sticking to the familiar schedule of morning routines, mealtimes, bath time, and bedtime, your toddler will find it easier to adapt to the presence of the new sibling and establish a sense of stability amidst the changes.
Affirm his importance in the life of the baby by assigning her age-appropriate responsibilities.
It will give them a sense of pride to be a part of the process if you ask them to help you.
You need to keep reminding your older child that her parents love her more than ever, and the addition of a new baby will never change that. You can give your child a sense of security by explaining that you are all one happy family.
This could be a challenging time for both, you and your little one. You just have to make sure that you get enough time for yourself, relax, and take care of your health with proper diet and exercise. At the same time, your toddler should not feel neglected. We are sure that with the help of these tips for managing pregnancy with a toddler, you can have a healthy pregnancy and an enjoyable time with your toddler!
Involving them in the process, getting them familiar with the idea of having a new sibling, and reassuring them that this does not change what they mean to you are all important. Don’t make them feel left out or less important. Lastly, also help them adjust to their new role as a big brother or big sister. The steps you take today can help you build a stronger foundation for your family tomorrow.
You’re probably worried if you’ve been diagnosed with gestational diabetes. You’re already adjusting to various changes in your body during pregnancy. Not only is receiving the diagnosis difficult but there’s also the problem of adopting the lifestyle changes that will help you manage the disease during your pregnancy.
Take solace in the fact that you will not only be able to maintain a healthy pregnancy, but you will also be able to do it without adhering to a rigorous diet, through some simple gestational diabetes food ideas.
Continue reading to find out what causes gestational diabetes, how to eat healthy when pregnant, and how to make simple yet delicious recipes and meals. The goal is to develop long-term behaviors that are easy to manage and stress-free while yet allowing you to maintain a healthy blood sugar level during this joyful period.
Women diagnosed with gestational diabetes are advised to adhere to a prescribed diet as it is often possible to regulate blood sugar levels through the consumption of nutritious foods and regular exercise. By incorporating suggested meal options for gestational diabetes, it is possible to reduce the need for insulin injections or other medical interventions.
Worry not moms: after a gestational diabetes diagnosis, mothers all over the world can (and do!) have healthy pregnancies that result in healthy infants. The key is management, and a lot of that is influenced by what you consume.
You’ll have to experiment with different foods with health benefits and measure your glucose levels to figure out which foods cause increases. If that’s the case, try something else or seek credible health information, and help from your healthcare professional.
While gestational diabetes recipes should always be customized (by a dietitian or diabetes educator), there are some general guidelines that can help you keep your blood sugars in check:
If you have gestational diabetes, type 1 or 2 diabetes, or both, here are some gestational diabetes recipes that may help you control your blood sugar (also known as blood glucose). Need some quick, easy, and healthy meal and snack ideas for gestational diabetes? Read on to know them!
This crustless quiche is flavorful, creamy, with a bit of spice, and filling — it’s a fantastic low-carb vegetarian breakfast. Because they’re low carb, high protein, and moderate to high in fat, crustless quiches are a fantastic diabetic breakfast option. Don’t forget that breakfast sets the tone for the rest of the day’s blood sugar levels.
This quiche covers all of those areas, plus adds plenty of broccoli for added nutrition and fullness.
Chicken might be an excellent choice for diabetics. The chicken comes in a variety of cuts, all of which are strong in protein and low in fat. Chicken may be a terrific item in a healthy diabetic diet plan if prepared properly. With a splash of flavors like lemon, garlic, and mushrooms, this recipe is a sure shot hit if you have gestational diabetes. Serve it as an appetizer or add it to a wrap or a tortilla and enjoy!
A great gestational diabetes recipe!
This recipe for Vegetarian Baked Gnocchi with lentils is not only satisfying and nutritious, but it also requires minimal preparation time. Additionally, it is suitable for gluten-free diets, rich in plant-based protein, and can be conveniently stored in the freezer. The best part is that you can prepare the entire meal using just one baking dish.
The recipe is rather flexible, and you don’t need to measure anything too precisely (basically, just throw any vegetables you like in there); the majority of the components are pantry staples that require little work, such as passata, dried herbs, tinned lentils, and, of course, gnocchi.
This dish can be a great addition to your gestational diabetes diet menu ideas!
Keep in mind that portion sizes of carbohydrate items DO matter when you have gestational diabetes, and your provider, diabetes educator, or dietician should provide you with a tailored plan based on your current blood sugar levels.
By selecting meals and snacks from the provided list, you can make choices that support both your blood sugar management and the nourishment of your baby’s growth and development.
Following dinner, it is advisable to refrain from consuming desserts or puddings. Since larger food portions can be challenging for your body to process, it is recommended to wait for an hour, monitor your blood sugar levels, and then indulge in a dessert as a special treat.
Read more : Morning Sickness: All You Need To Know
Gestational diabetes poses a great threat to your health during your pregnancy and in the long run after delivery. Preterm birth, obesity, and low birth weight of your child are just some of the complications that may occur.
Having specific foods and a customized diet plan goes a long way in keeping your blood sugar levels. Try the gestational food ideas mentioned in this blog to manage it!
Furthermore, getting creative in the kitchen adds that fun factor to your diet. Try these easy and healthy gestational diabetes recipes. A great addition to your gestational diabetes menu ideas, don’t you think so?
Keep reading our nutrition blogs for more healthy information!