Nutrition
Now that you are pregnant, it is no time to diet. You certainly want to eat the right things
and try not to gain an unhealthy amount of weight, but you should NOT be
dieting right now.
- You will need about 300 to 350
calories more per day than when you were eating just for you – about 2,500 to
2,700 calories per day.
- If you are very thin by nature or if
you are going through a multiple birth pregnancy, your doctor may even
prescribe more of an increase in daily caloric intake.
- On the other hand, if you are
typically overweight, your doctor may advise that you consume more calories,
but she may advise you to drop below the additional 300 to 350 usually
prescribed for an average pregnancy.
You should plan to maintain a well-balanced diet throughout
your pregnancy, consisting of lean meats and protein, fruits, vegetables, and whole-grain breads, as well as low-fat dairy products like cheese and
milk.
Protein - Two or more servings of lean, cooked meat or poultry (without the
skin), or fish. These servings should
amount to 60 grams of protein per day.
Protein is especially important during your second and
third trimester, as it will help your body keep up with the demands and growth
of your baby in the womb.
Whole Grains and Whole Grain Products -
Nine or more servings of whole grain products per day. Try to
stay away from white flour, sweetened cereals, etc. They contain little or no nutritional
value.
Here are some examples of serving sizes:
- Whole Wheat or Other Whole Grain Bread: One slice
- Cooked (hot) Cereal, Brown Rice or Whole Grain Pasta:One half cup
- Cold Cereal:One
cup
These products contain B Vitamins, and minerals and fiber
to keep your body healthy and keep your digestive system moving.
Dairy
Products - Four
or more servings per day.
Here are some examples of serving sizes of dairy
products:
- Cheese (natural, not processed): One and one half ounces
- Low-Fat or Non-Fat Milk: One
cup
- Natural (active ingredient) Yogurt: One cup
Water – 6-8 eight ounce glasses of water
per day (if you are exercising: 8-10
glasses)
Vitamins and Minerals
We’ve talked about how important it is to follow a good diet during
pregnancy. Your prenatal vitamins,
combined with the good food you eat should give you enough of the right
vitamins and minerals.
Calcium - Most women don’t get enough calcium
(1,000 mg per day) but when you are pregnant your need for calcium is even more
important, to meet the demands of your body and the demands of your baby’s
calcium needs to grow strong bones.
Iron
– You need iron to
produce hemoglobin and red blood cells.
Hemoglobin is the component of red blood cells that carries oxygen
throughout your system.
Folic
Acid (Folate) - Studies show that
taking folic acid supplements during pregnancy decreases the risk of neural
tube defects by up to 70%!
Pregnancy and Diabetes
If you are a diabetic and you want to get pregnant, work
with your OB/GYN doctor and your diabetes doctor to be sure you are in the best
shape possible at least three to six
months before you conceive.
Your OB/GYN doctor will usually refer you to a dietitian so
you can get meal plans that are specially designed to help you control your
blood sugar.
If you are a strict
‘vegan’ and eat no animal products or animal byproducts, you may feel you will
have a problem during pregnancy. Or
perhaps you are a ‘lacto-ovo-vegan’ and you do eat eggs and dairy
products.
Talk to your doctor about this, if you
find that it is a problem. You may want
to take a caloric supplement.
Things You Should Avoid
in Your Diet
What you DON’T eat or
drink during your pregnancy can be just as important as what you DO consume!
Here are some things to avoid while you are pregnant:
Alcohol
– We shouldn’t have
to tell you this, but we will anyway!
STAY AWAY FROM ALCOHOL DURING PREGNANCY.
Alcohol goes straight into your baby’s body in high
concentration levels through your blood stream, through the umbilical cord and
into the placenta, and can cause any one of an array of symptoms included in
Fetal Alcohol Spectrum Disorder (FASD).
Caffeine – Consuming a lot of caffeine can
increase your chance of miscarriage. Two
or three cups a day may not seem like much to you, but just to be safe, you
should try to stop drinking coffee altogether.
MODERATION
Foods to Avoid
Avoid foods that MAY carry bacteria and other food-borne illness (toxoplasmosis
and listeriosis to name two). These can
cause birth defects and miscarriage, and while you may be able to eat them with
no problems, you may not want to take the risk during your pregnancy.
Exercise
Unless you have a serious problem or abnormality in your pregnancy, you should
expect to continue to exercise throughout your term.
Exercise during pregnancy is healthy and will help to
reduce swelling and bloat, prevent excessive weight gain, reduce muscle and
back strain, and constipation, improve your energy levels, your sleep patterns
and your mood.
Avoid exercise like high-impact aerobics, rock climbing,
gymnastics that require balance or exercise at high elevations. Don’t water ski, snow ski or ride a horse and
use common sense when exercising during pregnancy.
If you feel
tired, overheated or dizzy, or if you get nauseous, weak or have blurred vision
or heart palpitations, stop immediately and sit down and rest.
Food and exercise are important components of a healthy
pregnancy; so is the way you live your life.
Your lifestyle considerations include everything from the
medications you take, and the amount of sleep you get, to the level of stress
you experience on a daily basis.
Let’s look at some of
the factors you need to consider in your lifestyle:
Medication, Drugs and
Medical Treatment – If you are taking prescription or
over the counter medication, talk to your OB/GYN doctor about these medications
and be sure you can continue taking them throughout your pregnancy.
Don’t make
assumptions. Talk to your doctor!
If you are
seeing a specialist for a medical issue, be sure to let them know you are
pregnant so that they can consider that and talk to your OB/GYN
doctor if appropriate.
Remember to tell x-ray
technicians and dentists that you are pregnant as well.
Ask your doctor to give you a list of ‘safe over the
counter medications’ for things like muscle strain and headache, so you will
know what to take if you need pain medication, allergy medication, etc.
There
is no time to waste!
If you have used drugs at any time during your pregnancy,
tell your doctor. Even if you stopped
using the drug or didn’t know you were pregnant when you used it, your baby can
still be a risk and your doctor may need to monitor your pregnancy more
closely.
Smoking
– If you smoke and
you are pregnant, get help and quit.
There is no other way to say it!
The risks of smoking are legendary and they have
significant impact on your pregnancy, including:
- Premature birth
- Stillborn fetus
- Low birth weight stillbirth
- Sudden infant death syndrome (SIDS)
- Asthma and upper respiratory problems
A 50-page Guidelines of Healthy Pregnancy is available to download below. More information found in the eBook like Pregnancy Planning, Considerations, and the stages of pregnancy.
Get the eBook Today!