Gaining Weight the Healthy Way
Keep in mind while you're "eating for two," you don't need to consume twice the amount of calories (or twice the hot fudge sundaes!). Here's how to healthfully sneak in your extra calories:
- Eat three balanced meals each day or four to five smaller meals if "morning" sickness is a problem. Include slightly larger-than-normal portions or incorporate healthful add-ons to your meals. For example, drink milk with dinner instead of water, add a salad to lunch and top your usual cereal or oatmeal with sliced fruit and nuts.
- Snack, snack, snack. Make sure to eat one morning snack and one afternoon snack each day. Include a few different Food Groups during snack time so you get a mixture of carbohydrate, protein and fat to keep you feeling full. Delicious examples are drinkable yogurt smoothies, peanut butter crackers, Greek yogurt with granola and fruit, apples with peanut butter or string cheese.
- Allow yourself to indulge without going crazy. For example, if craving peanut butter cups, feed the craving but downsize the portion by opting for a mini instead of a regular-size cup.
- Stay hydrated with water as your primary beverage choice versus soda and sugary drinks. 100% juices and milk are also great options.
And finally, don't forget to incorporate some sort of physical activity (aim for 30 minutes) into your day, as long as it's approved by your doc. Walking 15 minutes each afternoon and 15 minutes every night is a great choice!