What can pregnant women eat to prevent weight gain? Scientific dietary guidelines help you control your weight healthily
Recently, discussions about diet and weight management during pregnancy have become hot topics. Many expectant mothers not only want to ensure fetal nutrition, but also worry about excessive weight gain during pregnancy. This article will combine the hot content on the Internet in the past 10 days to provide pregnant women with a scientific and practical dietary guide to help control weight while ensuring the health of mothers and babies.
1. Weight gain standards for pregnant women
According to the recommendations of the American College of Obstetricians and Gynecologists (ACOG), weight gain during pregnancy should be adjusted based on pre-pregnancy BMI (body mass index). The following are reference ranges:
| Pre-pregnancy BMI | Recommended weight gain range (kg) |
|---|---|
| BMI<18.5 (thin) | 12.5-18 |
| BMI 18.5-24.9 (normal) | 11.5-16 |
| BMI 25-29.9 (overweight) | 7-11.5 |
| BMI≥30 (obesity) | 5-9 |
2. What can pregnant women eat to prevent weight gain? Recommended food list
The following foods can meet nutritional needs without causing excessive weight gain:
| food category | Recommended food | function |
|---|---|---|
| High protein and low fat | Chicken breast, fish and shrimp, tofu, eggs | Provide high-quality protein and increase satiety |
| Dietary fiber | Oats, brown rice, green leafy vegetables | Promote digestion and reduce fat accumulation |
| low sugar fruits | Apple, strawberry, kiwi | Supplement vitamins to avoid blood sugar fluctuations |
| healthy fats | Avocado, nuts (appropriate amount) | Provides essential fatty acids to control appetite |
3. High-calorie “invisible traps” that need to be avoided
High-calorie foods that are easily overlooked during pregnancy include:
4. Misunderstandings about diet during pregnancy that are hotly discussed on the Internet
Based on recent discussions on social platforms, the following common misunderstandings have been sorted out:
| Misunderstanding | scientific explanation |
|---|---|
| “One person eats for two” | During pregnancy, you only need to increase your intake of 300-500 calories per day. Excessive intake may lead to obesity. |
| “No staple food at all” | Carbohydrates are necessary for fetal brain development. It is recommended to choose whole grains. |
| "Crazy supplement of soup to give birth to a fetus" | The broth has high fat content and low nutritional density. It is recommended to eat meat directly. |
5. Dietary principles during pregnancy recommended by experts
1.Eat smaller meals more frequently:Eat 5-6 meals a day and avoid overeating at one time.
2.Prioritize nutrient density:Choose foods that are more nutritious per calorie (such as salmon over fried chicken).
3.Reasonable exercise:Walk or do yoga for pregnant women for 30 minutes a day to help control metabolism.
Through scientific dietary management, pregnant women can maintain a healthy weight while meeting the needs of the fetus. If you have special health conditions, it is recommended to consult a professional nutritionist to develop a personalized plan.
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