Here are some very effective things and advises which will help you to avoid problems with daily increasing weight:
• Basic principle for eating is the temperance. Your daily portions should not increase with your “belly”. The fact that you are two humans in one does not mean that you should double up your eating rate. After eating you just need to be satisfied, but not have feeling of eat up.
• The main idea in this case is the proper scheduling of the eating routine: the meal should have high quality and set up properly for the day and night hours. Meanwhile each meal should include no more than two portions. If you have a table full with various types of food that looks quiet delicious, better to think twice before testing each of them separately.
• It is recommended to include as much as possible fresh and natural fruits, vegetables, berries, greens in order to provide your body and your baby with adequate quantity mineral salts and vitamins.
• It is better to use traditional dishes of your permanent living zone or country and your race. For instance, cabbage and apple are good for the people rather than pineapple and oranges.
• It is not recommended to eat right after wake up and of course 2-3 hours before sleeping. Try to keep your eating routine. If your take the meal schedules then your body adopts that ratio and consequently digests the food better.
• Take your meal 4-5 times per day in small portions.
• You should not miss your breakfast or lunch.
• It is recommended to miss lets say food testing especially caloric ones.
• Drink cup of drinkable water 30 minutes befor eat to reduce your appetite, but keep watching the edema.
• Do not eat as you are in bad mood.
• Do not eat to accompany somebody.
• Don’t be afraid to leave bit of meal in the dish
• Do not eat on principle ,,the rest of food will spoil”
• Make the shopping plan, buy the foodstuff according your list.
• Do not do shopping while your are hungry
• Read the labels. Do not trust nice word like: dietary, or low fat, instead read the labels carefully. Remember that the terms fat less but sweet yogurt may ruin all your effort to keep your weight balance.
• Cook the meal without oil.
Bread and floury products: 100-150 grams daily. This quantity includes: the white bread made of first and second grade flour, better if it is yesterday’s or little bit dried, dietary salt less bread, white bread from a flour of a rough grinding, bread with bran, rye bread, not fancy cookies and a biscuit.
Soups: 200 grams daily. It is recommended some vegetable soups with small amount of a potato, cereals and pasta. Soups to fill with cream, low-fat sour cream, and well cut greens.
Meat and meat products: no more than 150 grams daily. Prepare chops on a steam; meat rolls; meatballs; meat pies stuffed with rice, buckwheat or mashed potatoes; streamed pudding. Meat of beef (veal), rabbit or chicken (turkey without skin) should be low fat. After boiling you can bake the meat or prepare aspic.
Fish: low-fat kinds – no more than 150 grams in a day. A cod, a pike, navaga and other types of fish to boil or prepare on the steam (fish chops, fish rolls or broth etc.)
Milk and dairy products: whole milk – about 200 grams daily (if there are no problems with allergens or milk). Milk can be added in tea, porridge, to prepare dairy soups. You can use low-fat cottage cheese (100-200 grams in day), low-fat kefir or curdled milk, low-fat and unsweetened yoghurts (also on 100-200 grams in day) and thick sour milk.
Eggs: 1 or 2 in a week – soft-boiled, «in a sack», in the form of steam omelet’s.
Fats: butter (unsalted), including melted butter. Vegetable oils are allowed only as addition in dishes, no more than 15 grams per day.
Groats and pasta: groats – in the form of addition in soups. Porridges from buckwheat, pearl-barley groats can be included into a diet only at the expense of bread reduction. The same concerns pasta products: this stuff can be added into the soups in small amounts; or time after time you can use as a garnish (again by reducing bread and porridges at that moment).
Vegetables: all kinds of cabbage, fresh cucumbers, vegetable marrows, a pumpkin, tomatoes, the Bulgarian pepper, sheet salad. It is welcomed to use vegetables which can be used in a raw way. We recommend using of the kohlrabi, carrots and the Jerusalem potato in a grated form. Green peas, any kind of string bean, a garden radish, a beet, and boiled carrots are admissible in the limited quantity; green onions, fennel, parsley – as seasonings to dishes. It is possible to prepare vegetables also in the form of mashed potatoes, dishes prepared in a steam, puddings, chops and so on.
Snack: salads from raw (washed) and sour vegetables, vinaigrettes mixed with boiled meat and fish. Also you may use fish (meat) aspic dishes and low-fat and unsalted ham.
Sauces: It is allowed to use dairy and fruit made souses, béchamel sauce without breading (flouring) but mixed with little butter or sour cream.
Spicery: well chopped parsley, or dill, bay leaf, cinnamon, cloves (all in a small quantity).
Fruits and berries: Sour kinds and sweet kinds in a raw or boiled way, non-sweet juice made of fruits and berries.
Sweets: In case of fast weight gaining you have to reduce all types of sweets.
Beverages: Not strong tee with milk, not sweet fruit juice from berries and vegetables mixed with boiled water; and rosehip decoction.
