Provide Weight Control During Pregnancy

It is important that you do your healthy weight management during pregnancy. The nausea can make easy to gain weight in the first months of your pregnancy. You must be careful ! The amount of weight gain during pregnancy depends on your starting weight. If you start a pregnancy at your ideal weight 9-12 pounds , you must complete your pregnancy if you have excess weight between 7-8 pounds. Your baby’s development by taking more weight. Healthy – adequate nutrition program and give you support baby’s development by choosing the right food to be healthy.
IMPORTANT NUTRIENTS FOR PREGNANCY

MILK
EGGS
WALNUT
LENTILS
RYE BREAD
RICOTTA CHEESE
MOLASSES
APPLE
BULGUR
RED MEAT

TO REDUCE NAUSEA,

Meal hours edit. Make a meal plan at main meals and a 2 hour Dec.
In the day you should drink ½ cup every hour if your stomach drinking water adjust the amount of water increases.
By eating 2 pieces of whole wheat bread as uyunun out of bed get up slowly and start the day.
Wear comfortable clothing that do not make print your waist.
Reduce the amount of caffeinated drinks and balance.

DIET FOR PREGNANT WOMEN
BREAKFAST

When he wakes up 2 pieces of Whole Wheat Gris
1 egg (Boiled )
2 slices low-fat white or yellow cheese ( 50-60 grams)
Walnuts 2-3 pieces
1 teaspoon molasses
Plenty of chopped salad ( tomatoes,cucumber,parsley,pepper, etc.)
2 slices rye bread

DEC MEAL

1 cup water ( the food 15-20 minutes ago)
1 pear
Cinnamon 1 cup jasmine tea ( No Sugar)

LUNCH

1 cup water ( the food 15-20 minutes ago)
Lentil soup 1 cup ( 2 Scoops )
Stew meat 1 cup ( 2 Scoops –without water)
2 slices rye bread
1 cup yogurt ( 200 grams)

DEC MEAL

1 cup water ( the food 15-20 minutes ago)
3-4 pieces-grain bread
2 slices white cheese
7-8 pieces raw almonds
1 cup lemon lime tea ( No Sugar )

DINNER

1 cup water ( the food 15-20 minutes ago)
4-5 pieces of grilled meat
1 bowl salad ( 1 teaspoon, one teaspoon of olive oil)
1 serving spoon of rice (about 3-4 tablespoons )
1 cup buttermilk

DEC MEAL

1 cup water ( the food 15-20 minutes ago)
1 cup milk or yogurt
1 Apple

DIETITIAN
TUĞÇE GARDEN ALTAN
www.tugcealtanbahce.com
www.hafifyasayin.com

10 Tips For Weight Control!

2 cups per day for healthy weight control cinnamon –lemon Yesil prefer tea. Yesil tea and other healthy herbal teas , packaged teas make sure certain expiration date.
Every day to speed up your fat loss 2 cups of low-fat milk or yogurt to increase your rate of weight loss is 2.5 kg per year by choosing.
Every day, 1 egg, your breakfast necessarily choose. In the structure of omega-3 and selenium enhances immunity. Tok Dah healthier helps with weight loss.
Every day, 1 cup soy milk drinking and have a view that may fit both more stringent. Meal Phyto estrogen in soy milk with fruit of choice Dec also provides you with the structure of cell renewal.
Keep your diet the oils that are friendly to your health. Walnuts, almonds, flax seeds, nigella and sesame healthy weight oatmeal meal or you can choose to give in Dec. Remember to add olive oil to the extent of portion your meals according to your needs.
Stay away from fashion diet that contain more protein. Developed for epilepsy and other health problems in these diets helps to reduce your tissue in your body Nov. Note that you will protect your health adequate and balanced a special diet program.
15-20 minutes before meals drink 1 -2 cups portion control to stay healthy you more satiated. Drinking with meals Drinking Water will shorten the duration of stomach digestion and increase your capacity opt for that you shouldn’t.
If you have a body that gives it weight it difficult or are unable to lose weight, check your health risks. Thyroid, insulin resistance, and other vitamin-mineral deficiencies, reduces the rate of weight loss.
Healthy sleep is important for weight control. Sters for the balance of the hormone cortisol and reduce burning 23.00-06.00 between the hours of healthy sleep you should. Dec ago you make a meal 2-3 hours of bedtime, drink enough water and herbal teas opt for your quality of sleep will improve.
Whole-grain carbohydrates in your diet. Dry beans, bulgur, buckwheat, whole-grain foods that are you increase your sense of fullness and more. Fatigue, helps control your weight by reducing fatigue.