- : Always consult your doctor before embarking on any diet.
- Step 1: Know what "eating for two" means Realize that "eating for two" doesn't mean doubling your food. It means remembering that every morsel you put in your mouth affects your baby.
- Step 2: Know the weight guidelines Know the recommended weight guidelines: 28 to 40 pounds if you're underweight; anywhere from 15 to 35 pounds if you're normal weight; and 15 to 25 pounds if you're overweight. Women may gain more if they are pregnant with more than one baby.
- TIP: Most pregnant women only need to consume between 100 and 300 more calories a day than they did before.
- Step 3: Gain weight gradually Gain the weight gradually. The general recommendation for a woman of normal weight is to gain two to four pounds during the first trimester, and about a pound a week for the remaining six months.
- TIP: Research shows that women who gain too much in the first trimester have a more difficult time shedding their pregnancy weight than those who gain weight gradually.
- Step 4: Eat lots of fruits and vegetables Eat at least seven servings of fruits and vegetables a day, with the rest of your calories divided among whole grains, dairy, and lean protein. For help in devising a food plan based on your height and weight, go to mypyramid.gov.
- TIP: If you use a sugar substitute, use sucralose, marketed under the name Splenda. It's considered the safest one for pregnant women.
- Step 5: Exercise Exercise while you're pregnant for at least 30 minutes a few days a week. Not only is it healthier for your baby, it will also allow you to enjoy some treats without gaining all your allotted pregnancy pounds in the first trimester!
- FACT: Two to three pounds of pregnancy weight are gained in the mother's breasts.
You Will Need
- Weight guidelines
- Nutritious foods
- Mypyramid.gov (optional)
- Sucralose (optional)