I am 33 weeks pregnant and i have gained 10 kgi was 64 before pregnancy now i am 74 is it too much and what should i do to avoid extra weight in my last month ?
BMI is the body mass index that is calculated when knowing your height and weight and depending on the results one is classified to degrees (underweight,normal,overweight,obese ) if you are around 164 cm height
Your BMI before pregnancy: 23.8 Kg/m2 which is normal
Recommended weight range when delivering (40th week): 75.3 - 79.9 Kg the average gain in this term is 11.3 - 15.9 Kg
Recommended weight range for week 33: 72.5 - 76.3 Kg the average gain at this stage is 8.5 - 12.3 Kg
so knowing that you gained at this stage 10 kg ,you are still in the normal range of weight gain ,however in the coming weeks of pregnancy you may be suspected to more extra weight in the two last months .
>>The key for a well balanced diet during breast feeding is balance and variety ,carbohydrates protein, and fat at meals keeps you feeling full longer and supplies the nutrients your body needs.
>try to eat complex sugars they last longer and thus energy last longer like whole grains ,fresh fruits and vegetables they are also rich in vitamins ,simple sugars count more with rapid digestion and less beneficial
> concerning fat, think mono- and polyunsaturated fats sources of these "healthy fats" include canola oil, olive oil, and fatty fish (like salmon) as well as avocados, olives, nuts, and seeds.
>>drink low fat milk products ,increase your uptake of milk ,and fluids,juices ,..water(much of water )
>>protein sources ,meat ,chicken ,..you can take lean meat and breast chicken if you wish to take the full benefit with low calories.
>>eat fish rich in omega 3 this is good for the development of the brain and eye like salmon, shrimp, canned light tuna, lake trout,...
>>stop smoking ,stop alcohol ,limit your caffeine consumption and sodas they may slow metabolism and has effect on baby
>>remember to take your supplements ,you need more vitamins and calcium ,iron ,...especially if your food is not sufficient.
try to relax and have rest this will have the influence on your baby .
>>Lastly ,remember that you are eating what your baby is eating ,paying attention to what is beneficial and low in calories but do not make a diet and have low improper diet that will affect your baby
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