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As soon as your friends and family find out you're pregnant, they start giving you advice. A lot of it is good advice, and hopefully well-intended. But when you hear, "You're eating for two now," a little buzzer should go off in your brain that tells you to immediately delete that statement from your consciousness.
Unless you're carrying a 5' 5", 120-pound baby--you're not eating for two! Although this is not the time to diet, it is a time to pay attention to how much and what you're eating. In other words, you need to ensure that you grow a healthy baby and stay healthy yourself.
It does, indeed, take a lot of calories to grow a baby from conception to birth, but those extra calories get spread over nine months and amount to a very small increase each day. In fact, for women who are already eating a healthy diet and are at an appropriate weight when they begin their pregnancy, many doctors will recommend continuing their usual intake for the first three months and increasing calories during the second and third trimesters only.
Here are some tips to help you eat healthfully during your pregnancy. Please check with your healthcare provider before making any changes to your diet, however, especially if you are experiencing digestive or other problems.
Calories are important, but where the calories come from is especially important.
- Protein: Choose high-protein foods like fish (avoid tilefish, shark, swordfish and king mackerel because they contain a lot of mercury), poultry without the skin, lean cuts of beef, beans, eggs, tofu, nuts, and dairy foods like milk, cheese and yogurt. For added protein, consider trying quinoa, which can be enjoyed as a cereal or a side dish.
- Produce: Eat plenty of fruits and vegetables. You can choose fresh, frozen or canned. Try to get some green leafy vegetables every day. Be sure to wash all fruits and vegetables thoroughly, especially if you will be eating them raw.
- Liquids: Get enough fluids. Drink water, milk and fortified milk substitutes like soymilk. Try to stay away from soft drinks and juices as they add extra calories. Check with your healthcare provider about caffeinated beverages and herbal teas.
- Fiber: Select high-fiber carbohydrates like whole-grain breads, cereals, pastas and brown rice.
- Alcohol: Avoid alcohol throughout your pregnancy.
Many women experience nausea, vomiting, constipation and heartburn at some time during their pregnancy.
- Small frequent meals often help with nausea and vomiting. Some women report relief if they eat dry soda crackers before they get out of bed in the morning.
- Regular physical activity, drinking fluids and eating fiber rich foods will help with constipation.
- Heartburn may worsen as the pregnancy progresses. Eating smaller meals, staying away from highly seasoned foods and caffeine may help. Avoid lying down soon after a meal. Try sleeping with your head slightly elevated if acid reflux is a problem.
Following a healthy diet during pregnancy will promote the growth of the baby as well as maintain your health.
About the Author
Sharon Salomon, M.S., R.D., is a registered dietitian, freelance writer and dedicated eater with professional culinary training. Her articles have appeared in Today's Dietitian, Edible Phoenix, Sweat Magazine as well as many other food and nutrition publications and websites. Sharon works diligently to meet the challenge of balancing the calories she consumes in the interest of pleasure and research with sufficient exercise to keep her weight stable.
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