How can I stay healthy and not gain weight when I’m pregnant?

In recent years, with the continuous progress of society and the improvement of residents' living standards, the nutrition of pregnant women during pregnancy has been significantly strengthened. In addition, most pregnant women have less activities during pregnancy, and some pregnant women have overnutrition. Overnutrition and excessive weight gain during pregnancy will increase the risk of diseases such as macrosomia, gestational diabetes, and gestational hypertension; while malnutrition and insufficient weight gain during pregnancy will increase the risk of anemia and premature birth during pregnancy, and are also related to adverse pregnancy outcomes such as fetal growth restriction and low birth weight. Therefore, expectant mothers should understand what to supplement during pregnancy, how much to supplement, when to supplement, and how to increase weight within a reasonable range, so that they can have a nutritious, healthy and safe pregnancy.

How should expectant mothers distribute their daily food intake?

First, ensure the diversity of food. Eat an appropriate amount of coarse grains every day, and reduce the intake of foods rich in sugar and fat, as well as the intake of fruits. The daily intake of cereals can be controlled at 200-250g, and the intake of fresh vegetables can be controlled at around 500g. At the same time, the intake of dietary fiber should be increased. Dietary fiber mainly comes from the bran of grains, fruits and vegetables, etc. It is beneficial to maintain normal gastrointestinal function, stimulate intestinal peristalsis, and facilitate defecation. At the same time, it can also inhibit the increase of serum cholesterol concentration, prevent cardiovascular disease, prevent excess energy and obesity, maintain normal blood sugar balance, etc., thereby avoiding gestational diabetes or excessive weight gain in pregnant women.

Secondly, pay attention to the intake of heat energy. The total heat energy requirement during pregnancy increases, including the heat energy required for fetal growth, placenta and maternal tissue growth, protein and fat storage, and increased metabolism. No additional energy is needed in the early stages of pregnancy. From the fourth month of pregnancy to delivery, the daily energy intake should be increased by 200kcal on the original basis. The main source of heat energy for Chinese residents is staple food. Pregnant women should consume about 200 to 450g of staple food every day.

What nutrients do expectant mothers need to supplement?

Trace elements are important for both pregnant women and babies, so expectant mothers should pay attention to the intake and supplementation of trace elements.

Folic acid: Folic acid is a very important nutrient for pregnant women in the first three months of pregnancy. If pregnant women lack folic acid, they are likely to suffer from anemia, dizziness and depression. If the baby lacks folic acid, it is likely to affect the development of the child's nervous system. In severe cases, neural tube defects may occur and premature birth may be induced.

Calcium: As the pregnancy period increases, the fetus's bones and teeth have an increased demand for calcium in the middle and late stages of pregnancy. Therefore, pregnant women can drink 250mg~300mg of pure milk every day, and add appropriate amounts of calcium-rich foods, such as beans, dried shrimps, and seaweed.

Iron: For pregnant women, the blood volume in their bodies increases, and pregnant women may suffer from anemia. The growth and development of the fetus and blood dilution all require the help of iron. Therefore, pregnant women in the middle and late stages of pregnancy can eat animal blood, liver, etc. once or twice a week, and can also appropriately add eggs, lean meat, fungus and other foods to effectively prevent the occurrence of anemia during pregnancy.

Vitamin D: Vitamin D helps with calcium absorption and bone health. It can be found in foods such as mushrooms, fish, dairy products and infant formula.

Unsaturated fatty acids: Unsaturated fatty acids can promote the growth and development of the fetal brain, the development of the fetal retinal function, and the development of children's cognition and behavior, so they need to be supplemented during pregnancy. Deep-sea fish and shrimp contain more polyunsaturated fatty acids, followed by walnuts and sesame seeds, but because of the high calories, expectant mothers should not eat too much. Expectant mothers need to be reminded that they should not eat too much fish to avoid mercury poisoning in pregnant women and newborns.

The chart below shows the types, dosages and food sources of common trace elements required during pregnancy.

It should be noted that during pregnancy, the intake of nutrients should not be excessive. Excessive intake of fat, glucose and salt will increase the risk of pregnant women suffering from diabetes, hypertension and pregnancy poisoning. At the same time, during pregnancy, you should avoid drinking, smoking, contact with heavy metals and hormone drugs, etc., which may have adverse reactions on the fetus.

How should expectant mothers gain weight during pregnancy?

Appropriate weight gain during pregnancy is beneficial for the late pregnancy, delivery period, and promoting natural childbirth. During pregnancy, the weight of pregnant women will gradually increase, so what is the normal weight gain during pregnancy? The answer varies from person to person and depends on the pregnant woman's pre-pregnancy weight. For details, please refer to the figure below.

Recommended weight gain during pregnancy

Body Mass Index (BMI) = Weight (kg) / Height (cm) X Height (cm)

How to monitor weight during pregnancy?

Expectant mothers should measure their weight accurately once a week in the early morning after emptying their bladder. It is best to use the same scale, wear the same bra and underwear, and measure barefoot.

What should I do if I have abnormal weight gain during pregnancy?

Expectant mothers should not be nervous. Abnormal weight gain during pregnancy in the short term will not affect the baby's growth and development or the health of the pregnant woman. Just correct the abnormal weight gain in time.

Countermeasures for rapid weight gain: While ensuring the intake of staple foods, the diet should not be too refined, but a combination of coarse and fine foods; avoid the intake of high-calorie, high-fat, and high-sugar foods; exercise appropriately, 30 minutes to 1 hour of exercise a day, such as walking.

Countermeasures for slow weight gain: Take measures to increase appetite and increase daily food intake; adjust the diet structure and increase the intake of high-quality protein; appropriately increase the number of regular meals by 4 to 5 times; eat staple foods and meat first, then soups and high-sugar fruits.

Monitor your weight weekly and adjust your diet as needed based on weight gain.

How to exercise during pregnancy?

Expectant mothers not only need to maintain good eating habits, but also need to do moderate exercise every day. The choice of exercise can be considered according to the preferences of expectant mothers and their own tolerance, such as walking, yoga, swimming, maternal health exercises and other aerobic exercises. For expectant mothers in the late pregnancy, aerobic exercise is suitable for walking at a moderate speed. At the same time, appropriate resistance exercise can be performed according to the actual situation of the expectant mother. It is recommended to do it 3 to 4 times a week to improve maternal strength and muscle endurance. During each training process, you should ensure that your breathing is in a stable and smooth state, and never use explosive power. If the expectant mother experiences dizziness, hypoglycemia, uterine contractions, vaginal bleeding, headache, chest pain and other symptoms during exercise, she should stop exercising immediately.

Finally, I hope that every expectant mother can eat properly, live a healthy life, exercise appropriately, have a healthy body, and give birth to a healthy baby.

[Author: Wang Chunjing, attending physician and Li Xiaoqing, deputy chief physician, Beijing Tongzhou District Maternal and Child Health Hospital]