Beware of gaining too much/not gaining enough weight!
Gaining too much weight during a pregnancy will make you susceptible to pregnancy induced hypertension. However, recent trends have been seeing mothers-to-be that are too slim. It is said that not gaining enough weight will result in not only a smaller infant but also makes you susceptible to lifestyle related diseases. In any case, weight control during gestation is very important.
How much weight gain is normal during pregnancy?
The weight a pregnant woman gains until birth mostly consists of the weight of the infant (fetus), placenta, amniotic fluid and blood. A newborn's average weight is approximately 3 kilograms. It is said that a mother-to-be's body stores up necessary nutrients for birth and breastfeeding during pregnancy as well. In recent time, weight gain calculated according to each individual's pre-pregnancy weight seems to be the most ideal.
What to eat during pregnancy?
Food consumption during pregnancy is important as it affects both the mom's health as well as the wellbeing and development of the baby.
Due to pregnancy, mom's taste for food might change and start to have different cravings.
In some cases, you might lose appetite due to morning sicknesses.
Sharing some recipes that considers nutritional balance for pregnant women!
Recipes for Pregnant Women
Folic Acid Recipe
Ingredients (serve 2)
- 200g silken tofu
- 200g avocado
- 140g tomatoes
- 40g arugula
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 2 tsp soy sauce
-¼ tsp salt
- A pinch of pepper
How to cook
1. Cut the tomatoes and tofu into 2cm cubes, cut the avocado into 1cm thick chunks and cut the arugula into 3cm long chunks.
2. Add olive oil, lemon juice, soy sauce, salt, pepper and (1) in a bowl and mix well.
Avocado, tomatoes, arugula and other vegetables, rich in folic acid, can be combined with tofu to make a salad which can be served right away without cooking! Also, it contains vitamins, minerals as well as folic acid.
Arugula is a type of leafy vegetable often used in Italian cuisine for its tangy taste. In addition, it is a good source of iron and calcium.
Avocados turns brown when cut, so cut them just before eating and sprinkle with lemon juice to keep them from browning.
Folic acid is a water-soluble B vitamin that is easily lost when boiled, so vegetables that can be eaten straight away are an efficient way of getting it.