“How to put on weight during delivery (pregnancy)”
✅ Healthy Weight Gain During Pregnancy
A healthy pregnancy weight gain supports your baby’s growth and your own strength for delivery.
- Normal-weight women should gain about 10–12 kg.
- Underweight women may need 12–15 kg.
- Overweight women should gain 7–9 kg (as per doctor’s advice).
🥗 What to Eat for Healthy Weight Gain
1. Energy-Rich Foods
- Whole grains: roti, rice, oats, poha, daliya, idli, dosa.
- Healthy fats: ghee (small amount), nuts, seeds, peanut butter, avocado.
- Dry fruits: dates, raisins, figs, almonds, walnuts, cashews.
2. Protein for Baby’s Growth
- Milk, paneer, curd, cheese.
- Eggs, chicken, fish (if non-veg).
- Lentils, beans, sprouts, soya chunks, tofu.
3. Fruits & Vegetables
- Bananas, mangoes, apples, oranges, papaya (ripe), pomegranate.
- Leafy vegetables, carrot, beetroot, sweet potato, pumpkin, lauki.
4. Healthy Snacks
- Milkshakes, smoothies with dry fruits.
- Boiled corn, sprouts chaat, peanut chikki.
- Homemade parathas with ghee + curd.
💧 Lifestyle Tips
- Eat small frequent meals every 2–3 hours.
- Don’t skip breakfast.
- Drink 8–10 glasses of water + coconut water / buttermilk.
- Avoid excess tea, coffee, junk food, or packaged fried snacks.
- Get light exercise (walking, prenatal yoga – only after doctor approval).
Every pregnancy is different. Always consult your gynecologist before making big diet changes.
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