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Tuệ Lâm shares her secrets on managing a healthy weight gain of 9kg during pregnancy, ensuring her baby reaches an optimal weight, thanks to insights from Japanese healthcare professionals
Hello everyone, I'm Tuệ Lâm, proud mother of Ben. Having lived in Japan for 10 years and married to a Japanese husband for 2 years, I've received top-notch prenatal care here, resulting in a modest 9kg weight gain while Ben weighed a healthy 3.6kg at birth. Ben was robust from the start, crying loudly enough to startle the delivering doctor.
Observing how many Vietnamese mothers struggle with excessive weight gain during pregnancy and subsequent postpartum weight loss, I've decided to share my successful pregnancy experience and lessons learned from Japan. I guarantee that by following these methods, mothers can limit weight gain to 8-10kg while ensuring their baby reaches a healthy weight, like a true miracle.
Pregnancy Insight 1: Indulge in Your Favorite Morning Delights
For breakfast, opt for starch-rich options like rice, porridge, and sushi (cooked, not raw). Vietnamese mothers can enjoy dishes like noodle soup, pho, sticky rice, broken rice, steamed buns, and more, all packed with starch for a hearty start to the day.
Since starch is calorie-dense and can contribute to weight gain, it's best consumed in the morning when energy needs are high. Divide your morning meal into smaller portions like Ben's mom did; it's perfectly fine to eat a bit more as mornings require extra energy. Overeating can lead to increased gastric acid, causing discomfort during pregnancy.
Little Ben weighed 3.6kg, while his mom only gained 6kg thanks to her pregnancy know-how. Just look at those chubby cheeks!
Pregnancy Insight 2: Gradually Reduce Evening Meals
Having indulged in a hearty breakfast, it's wise to taper down meal sizes for lunch and dinner. Opt for vegetable-based dishes and soups during these times. Aim for a small portion of rice accompanied by ample vegetables. Stop eating when you feel comfortably full, not overly stuffed.
Pregnancy Insight 3: Have Dinner Before 7 PM
Ideally, finish dinner around 6:30 PM daily and refrain from eating anything afterward. Mothers who eat after 7 PM or indulge in late-night snacks are likely to gain up to 20 kg during pregnancy.
Feeling slightly hungry in the evening signifies successful weight management for mothers, ensuring the best for their child. If hunger strikes, opt for a warm glass of milk to soothe the stomach rather than seeking out a meal.
Mother Tuệ Lâm's super-slim waist after giving birth to Ben
Pregnancy Insight 4: Limit Salt and Sugar Intake
Consuming excessive sugar during pregnancy not only leads to weight gain but also increases the risk of gestational diabetes. If you happen to indulge, make a conscious effort to abstain from sweets for a few days before gradually reintroducing them. However, moderation is key, and a strong determination is necessary, mothers.
So mothers, it's crucial to snack sparingly. When cravings strike, opt for dried fruits like dried plums, raisins, apricots, dried strawberries, and so on. That's why our fridge always has a few bags of dried fruits for gradual consumption. Especially having dried plums in the morning keeps you as energetic as Zhang Fei chasing after Cao Cao.
When dining out, mothers should limit consuming soups or broths to avoid excessive intake of sugar, salt, or MSG. These seasonings can lead to water retention in the legs and high blood pressure for expecting mothers.
Pregnancy Insight 5: Vitamin Supplementation
In addition to a balanced diet, I also take prenatal vitamins, powdered greens, and multivitamins. By mid-pregnancy, I switch from fresh milk to calcium-fortified milk due to its high fat content. Towards the end of pregnancy and during breastfeeding, I also take DHA supplements to help Ben focus and support his developing brain.
Insight from Tuệ Lâm
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- What Expecting Mothers Should Eat for Baby's Smooth and Fair Skin
- Easy Steps to Remove Umbilical Cord Stump After One Week
