How to Remain Slim and Fit During Pregnancy

Congratulations! Welcome to the most beautiful stage of your life – MOTHERHOOD. Someone has rightly said-“Of all the rights of a woman, the greatest is to be a mother.” You are now the pride of your family, an apple of everyone’s eye and a creator of a new life. Being an expectant mother means living up to the expectations of your unborn child. If you are healthy, fit and emotionally strong and stable, the vibes will be automatically transferred to the new life which is breathing within you. The bond between you and your precious little bundle of joy is further strengthened via the umbilical cord which is the lifeline of your baby. What you eat and drink plays a splendid role in not only shaping your baby’s development but also defining your physical

Pregnancy1

transformation from being a single being to a twin personality.

There are a number of misconceptions
and myths associated with pregnancy particularly on how to maintain an ideal weight without starving essential nutrients vital for you and your baby.

In this blog, I am emphasizing on the overall wellness of an expectant mother, her diet, exercises required to remain fit, and curb fat accumulation in your body.

The First Trimester- (1 to 13 weeks)

This period according to me is the most challenging time. On one side there is happiness and joy, and on the other hand, you are confused and tired. Your body is getting ready to create a new life and is undergoing significant transformation process through hormonal changes. Certain smells and food will make you feel nauseated coupled with mood swings for the entire 1st trimester. But relax this is just a temporary phase that will pass soon.

maternity-pictures-baby-pictures

Your diet plan for the 1st trimester should include the following:

  • Wake up to a tall glass of milk as your body will require more calcium throughout the pregnancy period. You can have one or two wheat Rusk with dates to curb morning sickness.
  • Breakfast should comprise of boiled eggs, or oats with a brown bread toast.
  • Mid-lunch could be seasonal fruits like pomegranates, oranges or apples. Try to avoid papaya during the 1st You must have a banana daily as it loaded with iron and folic acid.
  • Lunch should include chapattis, spinach, paneer and salad or daal and rice with a vegetable of your choice.
  • Mid-evening snack can be a cup of hot milk or tea with high-fibre biscuits.
  • Late-evening snack should include a handful of almonds, pistachios or chana with jaggery.
  • Dinner must be light to include soups, phulkas with steamed fish or grilled chicken to give the body desired proteins.

First Trimester food

The ideal weight gain during the 1st trimester should be between 1kg -2kg only.

Fitness mantra for the 1st Trimester:

Regular walks with comfortable shoes to a garden or a park close by to your residence is a must. Apart from walks, keep continuing performing your household chores. Simple stretching exercise can also be performed.

The Second Trimester- (14 to 26 weeks)

By the beginning of 2nd trimester, your body shows signs of positive developments, your mood swings disappear, you no longer feel nauseated, taste buds improve, and you are now bubbling with energy, happiness, and joy. You may feel a flutter in your abdomen, and that makes you ecstatic.

Pregnancy pictures

Your diet plan for the 2nd trimester should include the following:

  • Early morning continues with a glass of milk with almonds soaked overnight and rusks.
  • Breakfast can include parathas made with daal or spinach along with curd OR boiled eggs with a toast.
  • Mid-lunch has a bowl of watermelon or other seasonal fruits. Please consume water-melon only during daytime and not in the evenings as it creates gastric discomforts.
  • Lunch should include Rotis or Rice with Daal and Paneer/Chicken and Salads.
  • Mid-evening snacks can include a glass of coconut water or hot Kesar milk as you desire.
  • Late evening snacks can be Puffed Rice (kurmura) and groundnuts or Chana.
  • Dinner should consist of multigrain Rotis with Daal and a vegetable of your choice.

Second trimester food

You can gain a healthy weight of 1.5 to 2kg and should not exceed more than it.

Fitness mantra for the 2nd Trimester:

Continue with your regular walks and performing household chores. Your gynaecologist will recommend few yoga postures (like Baddha Konasana (Bound Angle), Sukhasana (Easy Pose) and Padmanasna (Lotus Pose) to alleviate discomfort and promote smooth delivery.

The Third Trimester- (27 to 40 weeks)

This phase of pregnancy makes you feel exhausted as your baby gains weight too and is nearing its full term. You will feel like urinating frequently, feet gets swollen, and breast turns sore and heavy.

PicMonkeyCollage3

Your diet plan for the 3rd trimester should include the following:

  • Early morning continues with a glass of milk with almonds soaked overnight and rusks. You can include dates and flaxseeds rich in omegas and magnesium.
  • Breakfast can include parathas made with methi along with curd OR scrambled eggs/poached eggs with a brown bread.
  • Mid-lunch has a bowl of cut fruits like guava or any other seasonal fruits.
  • Lunch should include Rotis or Rice with sprouts and Paneer/Chicken and Salads.
  • Mid-evening snacks can include a glass of coconut water to curb acidity.
  • Late evening snacks can be multi dal chikki and groundnuts or Chana.
  • Dinner should consist of multigrain Rotis with Daal and a vegetable of your choice.

Third Trimester Food

The weight gained during this trimester should be maintained between 1.5 to 2kg.

Fitness mantra for the 3rd Trimester:

Avoid strenuous exercise during this phase. Continue with your regular walk and take a family member along for company. Perform Kegel exercises to strengthen your pelvic region.

Few other rules to be followed during pregnancy:

  • The extra energy required during pregnancy is only 300 kcal per day and the optimal weight to be gained should be 10 to 14 kg for the entire pregnancy. Any weight gained surplus will only expand your figure and will be difficult to shed post-pregnancy.
  • Be hydrated throughout with plenty of water and fresh fruit juice.
  • Perform breathing exercise-aulom and vilom to remain fresh and happy throughout the day.
  • Avoid spicy curries and salty food items as it may result in acidity.
  • Eat your dinner at least 2 hours before you sleep.
  • If consuming red meat, ensure it is properly cooked.
  • Avoid too much caffeine, alcohol and quit smoking.
  • Get proper 8-10 hours of sleep at night.
  • Do not remain hungry for a long time and then gorge on a heavy meal.

Right from the 1st trimester, your gynaecologist will put you on folic acid and calcium tablets. Monthly check-ups are a must and if possible maintain a diary of your diet plan. You will be bombarded with tips from your mom, mother-in-law, friends, relatives and neighbours. Do give an ear to it but follow only after consulting your gynaecologist. Involve your husband too when it comes to following a diet chart.

Friends hope this blog is quite an informant for would-be mothers. God bless you with safe delivery and may your baby be born in pink of health. My next blog will contain useful tips on how to reduce weight post pregnancy. Till then, be safe and secure.

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