Pregnancy

At the end of this month, you finish your second trimester! This is the time where you’ll probably start feeling hungry more often as your baby starts growing more and more.

What is my weight gain during this month, so I can keep within the normal range?

From the beginning of pregnancy, the average total number of kilograms gained till the end of this month should be between 6 to 8 kilos. During this month you will probably gain 0.5 kg every week.

What other nutritional tips are important during this month?

• Satisfy your hunger and nutrient needs by choosing healthy food and most importantly a variety from all the essential food groups, i.e grains, vegetables, fruits, milk and dairy, meat and legumes and a small amount of healthy fats.

• Go for brown carbohydrates! Whole wheat bread, borghul, oats, brown rice and brown pasta are healthier choices than their white counterparts since they are richer in vitamins, minerals and contain fibre which help prevent constipation.

• Make sure you take your vitamins/minerals pills prescribed by your doctor.

Gestational diabetes: What is it?

Some pregnant women are prone to developing gestational diabetes, i.e a form of diabetes that occurs in pregnancy where their blood sugar level becomes high. To avoid this, and in case you encounter it, you have to watch what you eat, especially when it comes to sweets and simple sugars. Avoid them in your diet and instead have other types of healthier snacks like fruits in regular intervals during your day, unsalted nuts, fruit yoghurt, whole grain breakfast cereals, mouhallabiah or pudding prepared with low- fat milk and a small quantity of sugar or its alternative.

Here is a sample menu to give you an idea of how to regulate your daily meals:

Breakfast

• 1 cup of low-fat milk
• 2 pieces of kaak
• 1 orange

Snack #1

• 1 small whole-wheat hotdog bun
• 2 Tbsp peanut butter topped with thinly sliced banana

Lunch

• A bowl of mixed salad
• 1 cup of rice or pasta or 1 medium baked potato
• 2 cups of stew prepared with meat or chicken, or a piece of grilled fish filet

Snack #2

• 4 dried apricots or 3 dates
• 1 cup of plain yoghurt or fruit flavored yogurt

Dinner

• A bowl of vegetable soup
• Cheese or egg sandwich made with brown bread

Snack #3:

• 1 glass of low fat milk
• 1 cup of whole grain breakfast cereals

With these small and healthy meals you will definitely satisfy your hunger. And to make sure that you stay hydrated and healthy, always remember to drink sufficient water in between!