Prenatal Nutrition 101
Pregnancy can be a challenging time when it comes to eating. Food aversions, food cravings, weight gain, emotional eating, you name it…. And on top of that, we have to make sure we are eating a balanced diet to obtain optimal growth for the growing fetus who seems to be sucking the life out of you. As a first time mom who is currently 27 weeks pregnant, navigating these new emotions and body changes has been quite the experience. Sometimes, starting with the basics is the best approach. But individualizing this approach for each mom is the best way.
Step 1: Listen to your body!!
You need additional calories and protein in the second and third trimesters as your body is working much harder than it used to. Do not avoid your hunger. If your stomach is growling in between meals, have a snack high in protein and fiber (Ex: Apple slices with natural peanut butter, Greek yogurt with berries). As the fetus continues to grow, you may experience satiety (fullness) more quickly, so many women prefer to consume small, frequent meals throughout the day to meet their daily nutrient needs. You can space out 5-6 small meals / snacks every 2-3 hours if you are unable to complete your meals.
Step 2: Aim for balance
It is important to eat a variety of foods to get the proper nutrients you and your baby need. Protein, Grains, Fruits, Vegetables, and dairy products. When it comes to fruits and vegetables, always aim to “eat the rainbow”. This will allow you to introduce a wider variety of micronutrients (vitamins and minerals) into your diet, providing maximum benefit to you and your growing babe. Leafy greens are a great source of folic acid, which is a vital nutrient to prevent neural tube defects. Make half of your grains whole. Carbs are not the enemy!! The quality of carbs in the diet is most important. Try choosing more whole grains in the diet to bump up that fiber intake (this can also help aid digestion as many pregnant women suffer with constipation). Protein can be found in a variety of sources, including eggs, poultry, beef, beans, fish, etc. Many women develop iron deficiency in pregnancy, so including animal proteins in the diet can help prevent this. Aim for 3 servings of protein daily. Finally, calcium needs increase in pregnancy, so make sure to include dietary sources such as dairy (milk, yogurt, cheese), leafy greens, fortified foods, almonds.
Step 3: Eat Intuitively
It’s okay to indulge in your cravings. It’s all about a balanced lifestyle to help avoid over-indulgence. Intuitive eating is all about listening to your body and allowing time for those foods our body sometimes craves. Including a variety of healthy foods in your everyday lifestyle and incorporating balanced portions of your favorite foods is the way to go. Complete deprivation of your favorite foods can decrease overall quality of life and lead to eventual over-indulgence in those foods. Avoid labeling foods as “healthy” and “un-healthy”. Avoid using food as an emotional outlet. Do not ignore the emotion, and think of an alternative coping mechanism. Speak with a professional to find an alternative outlet if you feel that this is a struggle for you.
Always speak to a Registered Dietitian if you have any questions or health concerns in pregnancy. Common pregnancy complications that can impact diet include gestational diabetes, hyperemesis gravidarum, excessive weight changes in pregnancy, or pre-eclampsia. Make an appointment today if you have any questions!!!
