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WEIGHT WATCHING WHEN YOU'RE PREGNANT
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Weight gain is a necessary part of pregnancy. Read about how much you should be gaining and how to watch your weight while getting all the right nutrients you need for a for a high- energy pregnancy and a strong healthy baby…
from Your Pregnancy magazine
Image: when you're pregnant
By following a healthy you will have a healthier pregnancy and baby and you will curb weight gain at the same time. Many low fat foods contain more of the good things your body needs because the fat has been taken out. Also, remember that the weight gain is also made up of increased blood volume and cellular fluid, the placenta, the uterus, the baby, breast tissue etc. and you will put on more weight at certain stages in your pregnancy.

Most women gain most weight between weeks 17 and 20. The recommended weight gain during pregnancy is 10-14 kg for women of normal weight, 12 -18kg for underweight women and 6-10 kg for overweight women.

Your body needs vitamins and minerals to nourish the growing foetus - which means lots of fruit and vegetables. Try baking pumpkin or butternut in the oven with cinnamon and brown sugar or honey (leave off the butter or oils) or stir- fry vegetables like spinach, carrots, cabbage, onions, mushrooms and pepper in a mixture of sweet and sour and oyster sauce. Or blend frozen fruit with juice, milk or fat free yogurt to make your own smoothies. Choose low-fat or fat free alternatives in everything you can.

Weigh-less top ten tips:

  • Eat small frequent meals (every 3-4 hours) to prevent wild fluctuations in blood sugar levels and alleviate nausea and snacking.
  • If you're prone to cravings, catch it early with a small healthy snack, such as Provitas with fat-free cottage cheese.
  • Satisfy your hunger by choosing plenty of wholesome foods such as fresh fruits and vegetables, low-fat dairy products, lean meat and chicken, fish and high fibre cereal products.
  • Avoid fatty and high sugar foods.
  • If you suffer from morning sickness, have a light high- carbohydrate snack, such as dry crackers, toast, a rusk or cereal.
  • If you suffer from heartburn, limit the amount of food eaten at any one time- break your menu plan down into smaller, more frequent meals. Eat slowly and chew food well. Try not to lie down immediately after a meal.
  • Drink as much water as possible- between meals.
  • After the baby, weight at least a week before starting any weight-loss plan because your body's fluid level and blood volume will take some time to return to normal levels.
  • Try not to miss meals or snack on junk foods. Get into a routine. A healthy diet will improve your energy levels as well as help you get back into shape.

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