Just the other day I had a frantic new pregnant client call me saying that her thighs that had never touched before were now touching. I felt bad for her, since this was a new phenomenon for her to experience and re-assured her that with proper nutrition as well as exercise she will soon feel better about herself, have more energy, her thighs will look more toned but more importantly she will be actively contributing to the well-being and healthy mental, physical and behavioral development of her unborn child.
Many of my clients especially those going through pregnancy for the first time, are concerned about their changing bodies, self image, gaining too much weight and not being able to bounce back after pregnancy. Trust me, as a mother of two myself I have been there, yet this is not the time to go on a diet. It is time though to be aware of what you should be consuming in order to fuel and prepare your body and baby with the right nutritients for the marathon of labor.
Remember the fetus shares all available nutrients with the mother who is in charge of what is consumed, when and how much. So if the mother is not eating healthy, or her nutrient stores are insufficient, the proper development of the placenta and the proper development of her baby could be compromised.
So what exactly should we include in our diet when expecting? Here are the 6 essentials:
- Cutting down on all fats, sugars and caffeine and increasing your protein, complex carbs, fiber, water and calcium intake.
- Focus on quality of food versus quantity AND the type of food you should be consuming. Eating for 2 doesn't mean doubling your food intake but doubling the nutrients.
- Try not to skip meals, and even if you are not a breakfast eater, you have to try to become one.
- Graze throughout the day, take your prenatal vitamins at night if they make you feel queezy and stay hydrated throughout the day by drinking about 10 cups/day of water, pure fruit juices and non-caffeinated herbal teas.
- As an active mom you should be consuming 300-500 extra calories per day, if you are an athlete you should be getting up to 800 extra calories per day.
- Focus on nutrient-dense foods that include the following 3 important components: Folate, zinc and calcium. These are found in your prenatal vitamins, but it is also good to get these dietary wise.
- Folate helps deter from your baby having birth defects. Examples: Whole grains, cereals, fortified orange juice, and dark green leafy vegetables are good sources.
- Another nutrient-dense food that you should be getting twice as much of is zinc. Alot of food sources contain both therefore it is easy for you to get these foods in your daily intake by consuming lean meats, fish, poultry, whole grains, dark leafy vegetables and legumes. Plus they are low in calories.
- And last but not least: calcium. We women don't get enough of this supplement, therefore aside from getting it in your prenatal vitamin you need to get it dietary wise. Rule of thumb: 2 servings daily minimum which for example translates into 2 cups of skim milk or 1 cup of yogurt, or 1 cup of skim milk or cheese. If you are not a dairy lover, you can also get it from 1-2 cups dark green leafy vegetables, dried figs, apricots, fruits, grains, and meat.
And how much should I be gaining?
The recommended weight gain during pregnancy is about twenty-five to thirty-five pounds, however this is not an exact science you may gain more or less depending on your age, race, height, build, fitness level and lifestyle.
The average weight gain in the first trimester is three to six pounds. Thereafter you should gain about one-half to one pound per week over the course of your remaining pregnancy.
If you are carrying twins, you should aim for a weight gain of thirty-five to forty-five pounds. If you are carrying more than 2 babies add an additional ten pounds per baby.
So be mindful when eating throughout your pregnancy, it's for your baby!
Be well,
Moji Doyle
Moji Doyle Wellness Consulting
Prenatal Fitness & Beyond
