Control calories
Managing calorie intake is an important principle to help control weight during pregnancy. For obese women, energy needs do not increase significantly in the first three months. According to recommendations from the Institute of Medicine (IOM), only increase about 200-300 calories per day in the last three months of pregnancy, when the fetus develops fastest.
Research published in the Journal of Obstetrics and Gynecology in 2019 showed that controlled weight gain based on actual energy needs helped reduce the risk of gestational diabetes and pre-eclampsia by 30-35% compared to the overweight group.
Balanced diet
A balanced diet helps provide enough nutrients for mother and fetus, while limiting the risk of excessive weight gain. Obese pregnant women should prioritize nutritious foods, limit sugary and saturated fat foods.
Complex carbohydrates: You should choose starch sources from whole grains such as brown rice, oats and whole wheat bread to maintain stable blood sugar and provide sustainable energy. Research by the Harvard School of Public Health in 2020 showed that pregnant women who consume complex carbohydrates have a 25% lower risk of gestational diabetes than those who eat more refined starch.
Protein from low-fat foods: Protein sources such as chicken, fish, eggs and soybeans both meet the developmental needs of the fetus and limit excess energy. According to the American Journal of Clinical Nutrition, increasing protein from low-fat foods can reduce the risk of excessive weight gain during pregnancy by 20-25%.
Healthy fats: Unsaturated fats from olive oil, canola oil, almond oil and walnuts provide the necessary energy without excessive weight gain. Research published in The Lancet in 2018 noted that pregnant women supplemented with healthy fats have a lower risk of pre-eclampsia by about 15%.
Vegetables and fiber: Green vegetables, fruits and fiber-rich foods provide vitamins, minerals, and help prevent constipation - a common condition during pregnancy. Fiber also creates a feeling of fullness for a long time, contributing to controlling food consumption. According to the American Journal of Obstetrics and Gynecology, pregnant women who supplement with 25-30g of fiber per day have a 35% lower risk of excessive weight gain than those who eat less fiber.
Drink enough water
Drinking enough water is an indispensable part of the diet for obese pregnant women. Maintaining a water intake of 2-2.5 liters per day helps the body stay hydrated, supports the digestive system to function effectively, and contributes to weight control and health protection throughout pregnancy.
