How to keep right weight during pregnancy

Studies show you only need about 300-500 extra calories per day when you are pregnant – the equivalent of about one or two snacks a day. Even though you don’t need all that much extra calories, you’re probably going to feel like you’re way hungrier than normal and as if you’re eating twice as much! But you are definitely not eating for two full-size adults so by doubling your caloric intake, you could be overeating.

The main issue with pregnancy weight gain is quality of nutrition – not just quantity! Your body does require significantly more healthy nutrients when you’re pregnant, so if you are not eating the right foods, you will not be getting the right kind of raw materials for the growth of your baby and that can lead to poor health outcomes as well as constant cravings.

Cravings seem to be the worst enemy of pregnant moms who don’t want to gain too much weight after their pregnancy – it doesn’t matter if you have been eating broccoli the whole day, if you dig into a tub of Ben and Jerry’s at 10pm at night, all bets are off! Cravings often happen when our body is deficient in certain nutrients – which can happen more frequently during pregnancy when the demand for high quality nutrition is so much greater than ever before. The best way to curb cravings is to ensure that you eat foods that are nutrient-dense – think “big nutrient bang for the calorie bucks”.

If your health care provider recommends gaining more weight during pregnancy, here are some suggestions:

• Eat five to six small, frequent meals every day.
• Keep quick, easy snacks on hand, such as nuts, raisins, cheese and crackers, dried fruit, and ice cream/yogurt.
• Spread peanut butter on toast, crackers, apples, bananas, or celery. One tablespoon of creamy peanut butter will provide about 100 calories and seven grams of protein.
• Eat wholesome, nutritious food: your body will get all the nutrients that it needs to grow the baby, and it will not be craving more food than you should be eating. Nutrient-rich foods include fruits, vegetables, berries, nuts, seeds, legumes, whole grains and high quality natural meat.
• Reduce intake of processed, packaged foods: if you eat junk foods devoid of nutrients, your body will have cravings and you will feel hungry because your body is not getting the nutrients it needs. Avoid things like white flour, white sugar, white pasta, etc.
• Stay hydrated – Many people mistake thirst for hunger and even cravings, especially sugar cravings.
• Cardio exercises – increasing your heart rate moderately can help keep your metabolism up, not to mention other health benefits. Make sure you check with your healthcare provider and discuss your maximum exertion level.
• Do weight bearing and resistance exercises: muscles burn more calories than fat, so if you build up some muscles, you will be able to lose your baby weight faster postpartum. 
• Add nonfat powdered milk to foods such as mashed potatoes, scrambled eggs and hot cereal.
• Add condiments to your meal, such as butter or margarine, cream cheese, gravy, sour cream, and cheese.

If you have gained more weight than recommended during the beginning of your pregnancy, talk to your medical provider. In most cases it is not appropriate to intentionally attempt to lose weight during pregnancy.

• Be sure to eat a variety of foods to get all the nutrients you and your baby need. Here are some tips to slow your weight gain:
• When eating out at a fast food restaurant, choose lower fat items such as broiled chicken breast sandwich with tomato and lettuce (no sauce or mayonnaise), side salad with low-fat dressing, plain bagels or a plain baked potato. Avoid fried foods such as French fries, mozzarella sticks, or breaded chicken patties.
• Avoid whole milk products. You need at least four servings of milk products every day. However, using skim, 1%, or 2% milk will greatly reduce the amount of calories and fat you eat. Also choose low-fat or fat-free cheese or yogurt.
• Limit sweet or sugary drinks. Sweetened drinks such as soft drinks, fruit punch, fruit drinks, iced tea, lemonade, or powdered drink mixes provide many calories with little nutrients. Choose water, club soda, or mineral water to avoid extra calories.
• Do not add salt to foods when cooking. Salt causes your body to retain water.
• Limit sweets and high calorie snacks. Cookies, candies, donuts, cakes, syrup, honey, and potato chips provide many calories with little nutrition. Try not to eat these types of foods every day. Instead, try fresh fruit, low-fat yogurt, angel food cake with strawberries, or pretzels as lower calorie snack and dessert choices.
• Use fats in moderation. Fats include cooking oils, margarine, butter, gravy, sauces, mayonnaise, regular salad dressings, sauces, lard, sour cream, and cream cheese. Try the lower fat substitutes that are available for these foods.
• Prepare meals using low-fat cooking methods. Frying foods in oil or butter will increase the calories and fat of that meal. Baking, broiling,grilling, or boiling are healthier, lower fat methods of cooking.
• Exercise. Moderate exercise, as recommended by your health care provider, can help burn excess calories. Walking or swimming is generally safe, effective exercises for pregnant women. But, be sure to talk to your health care provider before starting an exercise program.

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Weight gain during pregancy