I’m glad you have stopped ‘dieting’, since (as I’m sure you know) pregnancy is not the time to severely restrict your intake of food. Doing so may mean that you run short of vital nutrients.
However, being pregnant does not mean that things are completely out of your control. Yes, you will put on weight – but less than half of that weight is likely to be fat. Most weight gain is due to baby, placenta, fluid, extra breast tissue, and an increase in uterine muscle.
If you are already overweight, you may not put on much extra fat, since your body will be able to use what you have already when the needs arises (for example, if you suffer pregnancy sickness, during the last few weeks of pregnancy, and in the early months of breastfeeding).
Although it is not a good idea to ‘diet’ (in the strict sense) now, you should still take care to eat a balanced diet. This means plenty of starchy carbohydrate, at least five portions of fruit and vegetables daily, a reasonable amount of milk-based foods, some good quality protein – and tiny amounts of fat and sugar. You may like to continue to use low-fat alternatives (milk, cheese, yoghurts and so on) and should still avoid added sugar and sugary foods. Keeping to this kind of pattern can be very difficult during pregnancy, when many women seem to alternate between feeling sick and ravenously hungry, so it’s a good idea to have a ready stock of healthy snacks – all types of fruit, rice cakes, salad items, cottage cheese and so on.
It’s also a really good idea to get into the habit of taking regular exercise. Just 30 minutes three or four times a week will help tone your body, improve your general well-being, and strengthen your heart. It will also help relieve many of the side-effects of pregnancy and (strange but true!) will help control your appetite. Research also suggests that women who exercise during pregnancy are more likely to have a normal birth, and a heavier (and thus healthier) baby. Ask your midwife about exercise classes for pregnant women, or enquire at your local swimming pool or leisure centre. If organised exercise doesn’t appeal, try brisk walking.