I believe many expectant mothers are curious: Why can celebrities still take the "girly route" when they are pregnant? What kind of "magic" do celebrity mothers have that keeps their figure in shape even when pregnant? Did you know that if you eat like this during pregnancy, you can "grow a fetus but not gain weight" like a celebrity? Follow us to gain knowledge! Eating meals like this will not make you gain weight
Every meal of our expectant mothers must contain at least three types of food to achieve "a long pregnancy without gaining weight". These three types of food include cereals, vegetables and protein-rich foods. (At least one of fish, poultry, egg, milk and beans). For example, Little S’s pregnancy breakfast (ginger fish soup, sesame oil noodles, green vegetables); Michelle Reis’s pregnancy lunch (noodles, cheese and green and yellow vegetable salad, a fish, strawberry or kiwi fruit for dessert); Gigi Lai’s pregnancy dinner (A small bowl of white rice + 2/3 palm-sized meat + vegetables) all conform to this principle.
Tips:
1. Potatoes, yams, and pumpkins among vegetables are rich in starch. It is recommended to replace some staple foods and can be boiled or steamed.
2. It is recommended to match the thickness of the staple food. For example, add fresh corn kernels to Xiao S’s sesame oil noodles for breakfast, change Michelle Reis’ lunch noodles to buckwheat noodles, and change Gigi Lai’s dinner white rice to oatmeal brown rice. .
3. The amount of staple food for dinner is about 50-75 grams, which is equivalent to a small bowl usually used to hold rice. Of course, it is best to have individual quantification and guidance from a nutritionist.
4. Eat every meal until you are seventy percent full. Only by chewing slowly can you objectively judge whether you are full, because devouring food often makes you feel that you have eaten too much when you are full. Therefore, it is recommended to chew at least 10 times per meal.
5. The cooking of each dish should be light and less oily. The amount of oil used per person per day is 25-30 grams, but there is no need to measure the oil in grams. This operation is too troublesome. Pour a little water on the plate after each meal. If the oil is even in pieces, it means you have used too much. If it is The little oil stars indicate that it is not used much. Eat these snacks without gaining weight
As a benefit for expectant mothers, snacks are naturally indispensable. Eat some fruits, nuts, sugar-free low-fat yogurt, whole wheat bread, and oatmeal, which are nutritious and not gain weight. For example, Michelle Reis' afternoon snack during pregnancy (almonds, bananas or figs, yogurt or ginger milk) is 100% in line with nutritionists' recommendations, while Xiao S's afternoon snack during pregnancy (sweet porridge, corn) and Gigi Lai's afternoon snack during pregnancy (3 slices of margarine) Lee biscuits/1 apple) needs improvement, but Xiao S's sweet porridge does not add sucrose but adds a small amount of honey, while Gigi Lai's Mary biscuits are low-fat and low-sugar, which is quite nutritious.
Tips:
1. Extra meals must not affect the main meal. Snacks serve as a link between two meals, so if the purpose is not to be full, just snacks, otherwise it will affect the main meal.
2. Eat snacks 2-3 times a day. Extra meals can be served from 10 a.m. to 11 a.m., from 3 p.m. to 4 p.m., and from 8 p.m. to 9 p.m. Of course, you don’t have to eat snacks between meals if you don’t feel hungry at all. For example, you can eliminate snacks in the evening or morning snacks and ensure at least 2 snacks a day. In this way, 3 main meals and 2 snacks can make blood sugar more stable, which is beneficial to A long fetus does not produce meat.
3. For nuts, choose the original flavor. Only choose the original flavor of nuts, do not choose to add sugar or salt or even fry them to reduce energy and salt intake; choose closed nuts to reduce the oxidative rancidity of fatty acids. The reaction in early pregnancy is strong, let go of "eating"
Many expectant mothers will have symptoms of morning sickness in the early stages of pregnancy. At this stage, you can eat whatever you want without thinking too much about nutrition. For example, some pregnant mothers If you especially want to eat spicy and sour rice noodles, you can ask the restaurant to put less chili oil and salt. If you have to pay attention to nutrition, ask the restaurant to put more vegetables and add an egg. You don’t have to worry about eating poorly and affecting the development of the fetus. If you struggle to eat by yourself, you will gain weight, because the fetus can obtain sufficient nutrients and energy from the mother's body in the early stages of pregnancy, even if the mother-to-be eats poorly. Eat in moderation during the second and third trimesters of pregnancy
As the second trimester approaches, fetal growth and development gradually accelerates, and the amount of nutrients and energy required also increases. Expectant mothers often feel hungry. At this time, the advantages of eating small meals and frequent meals (3 main meals + 2-3 snacks) are reflected. Of course, the older generation will encourage expectant mothers to eat more and comfort them not to worry about gaining weight. Now it is enough for one person to eat for two people.
In fact, according to the "Dietary Guidelines for Chinese Residents" promulgated by the Chinese Nutrition Society in 2016, the second and third trimesters of pregnancy only increase energy by 500 kcal compared with the first trimester. You only need to drink an extra pack of milk, eat one more egg, and eat one more tael. Red meat and 1 tael of deep-sea fish can basically add 500 kcal. You must not eat as much fish and meat as you want, but it is unrealistic to ask expectant mothers to weigh them before eating. The best way is to chew slowly and eat slowly, and stop when you feel full.
Tips:
1. Be sure to avoid all kinds of supermarket snacks. A 130-gram pack of biscuits or a 104-gram box of non-fried potato chips both contain more than 500 kcal. The increased energy is satisfied but the increased nutrition cannot be satisfied.
2. You can supplement one pill of complex vitamins and minerals every day, which can not only supplement the nutritional needs of the second and third trimester of pregnancy, but also help the fetus to grow fat, because energy metabolism requires various Vitamins and minerals work synergistically. Eat a balanced diet to grow a fetus without gaining weight
Yao Chen posted on Weibo during her pregnancy the exercises of lifting irons in the gym. If you have a good foundation for exercise before pregnancy, you can also do it under the guidance of a fitness instructor. There is no way to do some regular and safe exercise. Brisk walking is a safe exercise throughout pregnancy (except for pregnant mothers who are specifically told by doctors to be immobile). The fetus is already very stable in the second trimester and the uterus is not large, so it is the best time to exercise. Jogging, swimming, and small movements are also You can do aerobics or yoga without any pressure on the uterus. In the later stages of pregnancy, body swelling is more serious, and the pressure of the uterus on the lower limbs is also greater. Swimming is the most recommended exercise. Even if you can't swim, you can still walk in the water. Reducing pressure on the lower limbs consumes energy. It is important to monitor your weight
Calculate your own BMI based on your pre-pregnancy weight and height, which corresponds to different values. The recommended weight gain in the second and third trimesters of pregnancy is also different. It is recommended that pregnant mothers bring their own weighing machine at home. Use a scale and check your weight every week. If your weight increases too fast, your diet should be properly controlled next week.
Table of appropriate weight gain and growth rate during pregnancy
Note: my country lacks sufficient data to recommend weight gain during pregnancy. The Chinese Nutrition Society recommends that we refer to the Institute of Medicine ) data (see table above), try to control your weight within the above range every week.
If you want to have a baby but not gain weight, it is not just for celebrities. If you learn the above methods of keeping your mouth shut, spreading your legs and checking your weight, you can also have a baby without gaining weight.