Giving your baby a healthy start

Giving your baby a healthy start is not only any mother’s obligation but is an important responsibility. Eating healthy and watching your weight, are both equally important during the entire course of your pregnancy. Before planning to get pregnant you need to assess your current health status. The concept is simple; you need to be healthy enough for both you and your baby.

Pregnant mothers constantly find themselves facing numerous questions when it comes to the health of their unborn baby. Taking early steps to improve your weight issues can make a tremendous difference in your life.

What should my weight be before pregnancy?

Many women obsess about weight issues every day. It is most definitely a challenging task for most individuals. Having the right weight and being in the best state of health before you get pregnant can ensure the well-being of both you and your unborn baby. If you are overweight, trying to lose a few pounds before you conceive can be a good decision.

 

In fact, it is well established that being overweight or underweight can reduce chances of fertility or may give rise to many complications during and after pregnancy. So it is best to have the optimum weight which is calculated by BMI (Body Mass Index). BMI represents the relationship between your height and weight and can estimate the amount of fat in your body. Normal BMI values range from 18.5 to 24.9.

What should I do to increase my chances of having a healthy baby?

You should first start by getting a pre-conception check up. This is a medical checkup which can assess your current health status and the medical practitioner can give you recommendations on areas like weight, diet, health and exercise before your pregnancy. This can help you obtain the optimum weight that is required for your pregnancy and educate you on the basics of what you should or should not do.

How much weight should I gain during pregnancy?

You should first of all accept that you are going to gain weight during pregnancy. However, you should not take the metaphor of ‘eating for two’ too seriously. You need to ensure that your diet is nutritious enough in order for your baby to develop and grow healthily.  This means the mother has to consume a rich balanced diet of carbohydrates proteins and fats along with a wide variety of fruits and vegetables.

It is recommended that a woman with a healthy BMI of 18.5 to 24.9 should gain about25 to 35 pounds, i.e. 11.4 to 15.9 kg during the course of her nine month pregnancy. The weight gain during pregnancy may wary for different women depending on their weight before pregnancy, their current health and their age. A woman who is overweight has a recommended weight gain between 15 to 25 pounds, i.e. 6.8 to 11.4 kg.

What should I eat when I’m pregnant?

Like I mentioned before, a rich balanced diet is very important. Vegetables and fruits have a rich supply of nutrients and vitamins. It is recommended that a pregnant woman should consume at least four portions of fruits or vegetables a day. Having healthy portions of rice, pasta, bread or potatoes can give you the necessary carbohydrates. Foods rich in fiber, like whole grain foods can prevent conditions like constipation, which is common during pregnancy.

If you are vegetarian you can eat tofu, beans, lentils, legumes, etc, which are good sources of protein. A good calcium intake, like milk, cheese and other dairy products are also necessary for your diet.

Remember; eat ‘twice as healthy’ not ‘twice as much’!