During the whole pregnancy, the weight of pregnant mommy should be between 10 ~ 12kg. Of course, this number varies from person to person. Normal pregnant women gain about 0.5 kg per month in the first 3 months of pregnancy. After that, the weight gain does not exceed 2 kg per month and 0.5 kg per week; From July to August of pregnancy, the weight gain rate gradually slows down.

Healthy eating plan for pregnant women

Pregnant women should not only supplement nutrition, but also prevent overnutrition. Different stages of pregnancy have different needs for nutrition.

1. Early pregnancy (the first three months of pregnancy)

Because of the slow growth rate of fetus, the growth changes of related tissues of mother are not obvious, and the required nutrition is limited. So there is no need to force a lot of nutrition, but this stage is the most important period for fetal growth and development. The lack or excess of some nutrients will cause fetal early developmental disorders and deformities. At this time, we should pay attention to comprehensive nutrition, and the food should be light and refreshing when cooking to avoid irritating food. If you have vomiting, you should not fast, and you should still eat some digestible food after vomiting.

2. Mid-term pregnancy (late pregnancy)

With the rapid growth and development of the fetus, great changes have taken place in the mother. We should not only increase calories, but also give enough protein, and increase the intake of animal food, vegetable oil, vitamins and trace elements. The diet should be vegetarian and coarse grains, and at the same time, enough grains should be consumed. There should be 300 to 450 grams of grain every day. Besides rice and flour, you can also choose miscellaneous grains rich in B vitamins and amino acids, such as millet, corn and cereals. Every day, there should be 200 grams of meat, eggs, poultry, fish, animal food or beans and their products, 50 grams of animal viscera (liver) (0/~ 2 times per week), 500 grams of vegetables, 200 grams of fruits and 30 ~ 40 grams of vegetable oil. The intake of each meal in the second trimester can be increased due to the increased appetite of pregnant women. However, with the progress of pregnancy, the uterus continues to grow, and the stomach will be squeezed, making pregnant women feel full after meals. To this end, you can increase the number of meals per day, but the amount of food you eat each time should be moderate. Don't blindly overeat or eat sweets, so as to avoid gestational diabetes caused by obesity or high blood sugar in pregnant women.

3. Late pregnancy (late pregnancy)

This period is the fastest growing period of the fetus, the period when the fetus stores the most nutrients, and the peak of pregnant women's metabolism and tissue growth. Nutrition is more important than the previous two issues. Pregnant women should increase the intake of beans and protein, and supply more foods rich in calcium and iron, vitamins and minerals. On the basis of the second trimester, 50 grams of meat, eggs, poultry, fish and 250 ml of milk or soybean milk can be added every day. In the third trimester, with the growth of the fetus, the uterus compresses the stomach, and the gastric emptying time is prolonged because hormones act on the digestive system. Pregnant women often feel full and heartburn when they eat less food, so they should eat less and eat more meals.

Scientific methods for mothers to control their own and their babies' weight during pregnancy.

1. Prepare a weight scale at home, measure your weight regularly under the same conditions, and keep abreast of weight changes.

2. Three meals a day must be regular. Chew slowly when you eat, don't wolf it down. Eating too fast and not chewing food carefully not only increases the burden on the stomach, but also is not conducive to digestion.

3. Try to eat less snacks and supper. Eating snacks is one of the important factors leading to obesity. Nightingale is also the enemy to maintain weight, especially if you eat it about two hours before going to bed, it is insufficient consumption and fat is easy to accumulate in the body.

4. Avoid using large plates to hold food. Faced with the temptation of a big plate of delicious food, you may lose control. You can use small plates to hold food or separate meals.

Some women are very frugal and insist on eating food that their families can't eat, even if they are full. Try not to do this during pregnancy, and don't gain weight because of frugality.

6. Eat more green vegetables. Vegetables are not only rich in vitamins, but also contribute to the absorption of calcium, iron and cellulose in the body and prevent constipation.

7. Eat less greasy food and more foods rich in protein and vitamins. Avoid sugar, sweets and sugary drinks. Don't drink alcoholic beverages.

The ideal distribution ratio of weight gain during pregnancy (* * * 9 ~ 12kg)

Fetus 3000 ~ 3500g

Placenta 650g

Amniotic fluid 800 ~1000g

Uterus1000g

Breast 400 ~ 500g

Blood12501500g

Body fluid1500g

3000 grams of fat

Proper work, activities and exercise are also beneficial to weight control.

Pregnancy is a normal life phenomenon. Pregnancy is not a disease. Women should not interrupt their work and normal activities because of pregnancy, as long as it is harmless to the health of the fetus and pregnant women. Exercise, especially aerobic exercise, can not only prevent obesity, but also benefit the health of mother and baby as long as it is under the guidance of doctors.

Every mother who intends to give birth to a "strong" baby will be fully prepared for her future production and breastfeeding if she can adjust her body to the best state before pregnancy, pay attention to nutritional balance and health care during pregnancy, and provide an ideal growth environment for her fetus.

Walking every night is both safe and practical.

Because dinner is generally arranged well, nutrition tends to be excessive, leading to obesity, and the air quality at night is better and the oxygen content is high. Walking itself is an aerobic exercise, and the oxygen content in maternal blood is high, which will directly spread to the fetus and promote the healthy development of various organs. In addition, walking can increase the contractile function of pregnant women's pelvic cavity and prevent fetal malposition. At the same time, walking can also increase the elasticity of pregnant mommy's abdominal muscles and make pregnant women give birth more smoothly.