Being overweight during pregnancy is not recommended and it can even be dangerous. Since it can be the cause of different complications associated with excess weight, such as gestational diabetes or preeclampsia. Also, being overweight can be the cause of a cesarean section because the baby can arrive with a lot of weight. Therefore, if you are still in the search process and are above a healthy weight, it would be best if you submit to a weight loss diet controlled by a specialist.
However, following medical recommendations and following healthy eating and sports habits, an overweight woman may have a normal pregnancy. Of course, it is essential that you strictly follow the medical advice, the diet that they will offer you and do everything physical exercise that is within your means, like walking.
Healthy eating should be your main goalIn this way you can reduce possible complications in your pregnancy. Here are some ideas to organize a healthy menu perfect for pregnant women with overweight. In this way, you will be able to plan your meals and it will be much easier for you to follow the meal plan during your pregnancy.
How you should eat if you are pregnant and overweight
- The first and most important thing of all is that do not do any type of diet on your own, or make restrictions without consulting with your doctor. Otherwise your baby could have deficiencies that would affect his development.
- Eliminate all processed products, pastries and saturated fats, you don't need them.
- Cook in a healthy way. The best methods for healthy cooking are the oven, the iron or the steam. This way you will reduce fat and the food will better conserve all its nutrients.
- Exercise every day. Exercise is essential in all pregnancies, but especially if you are overweight.
- Eat several meals a day. In this way your body will receive nutrients constantly, but yes, the portions must be reduced.
Menu for overweight pregnant women
For breakfast:
- Decaffeinated coffee with skim milk + whole wheat toast with oil olive and tomato crushed
- Fruit and vegetable juice + half a bowl of rolled oats
- Oatmeal pancakes and banana + fresh orange juice
- Natural pineapple smoothie + soy drink + half a cup of oatmeal + a pinch of ground ginger
- Decaffeinated coffee with skim milk + a whole toastl with cold turkey
Half morning:
- A low-fat yogurt + 3 nuts or 5 almonds
- A piece of fruit
- A glass of milk
- Un Natural orange juice + 2 whole grain cookies
- An Apple
To eat:
- Vegetable ratatouille + grilled chicken breast + 1 piece of fruit
- Green salad + grilled salmon + 1 low-fat yogurt
- Chickpeas with vegetables and chicken + tomato and mozarella salad + 1 piece of fruit
- Lentils with vegetables + a grilled egg + low-fat yogurt
- Pasta salad with natural tuna, boiled egg, tomato and avocado + low-fat yogurt
To have a snack:
- Un skim yogurt + pieces of natural fruit
- 2 whole wheat biscuits + cold turkey meat and cheese
- An apple + 2 whole grain cookies
- A glass of milk + half a bowl of unsweetened whole grains
- One low-fat yogurt + 2 ounces of chocolate negro
For dinner:
- Vegetable soup with noodles + french omelette + an infusion
- Pumpkin cream + 1 scrambled egg with mushrooms + an infusion
- Homemade chicken burger + seasoned tomato + an infusion
- Wholegrain sandwich with cold cuts of turkey, light cheese, lettuce, tomato slices and homemade yogurt sauce + an infusion.
- Tomato dressing with mackerel + 2 cooked ham rolls and light cheese + an infusion
Taking an infusion after dinner will help you improve digestion and thus you can rest much better. The most recommended infusion during pregnancy is chamomile, however, there are other types of infusions that you can take without problem. In this article you will find information about the infusions that are allowed during pregnancy and how to prepare them.