Eating Healthy While Pregnant
Since I am now working on little person #2, I thought I would address some issues that pregnant women have in terms of keeping (or starting) a healthy lifestyle. On some of these, I really have to take my own advice. Today, I will discuss food. The next one will be about working out while pregnant.
Healthy Pregnancy Tip #1
- First thing to remember, YOU ARE NOT EATING FOR TWO. There, I said it. Stop with this mentality. There is not a full grown adult in your belly. It does not need 1200 calories of its own food to survive. For most of your pregnancy, your little bundle weighs less than a pound! The most your baby needs is an extra 300-500 calories. That’s just like adding a snack.
Healthy Pregnancy Tip #2
- Just like you are not allowed to eat as much as you want, you are not allowed to eat whatever you want. This is the advice I’ve had to give myself repeatedly since I got pregnant. If anything, you need to eat even healthier than you did before. Here are some guidelines to eating while pregnant (source: http://www.webmd.com/baby/guide/eating-right-when-pregnant)
- Eat a variety of foods to get all the nutrients you need. Recommended daily servings include 6-11 servings of breads and grains, two to four servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts). Use fats and sweets sparingly.
- Choose foods high in fiber that are enriched such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables.
- Make sure you are getting enough vitamins and minerals in your daily diet while pregnant. You should take a prenatal vitamin supplement to make sure you are consistently getting enough vitamins and minerals every day. Your doctor can recommend an over-the-counter brand or prescribe a prenatal vitamin for you.
- Eat and drink at least four servings of dairy products and calcium-rich foods a day to help ensure that you are getting 1000-1300 mg of calcium in your daily diet during pregnancy.
- Eat at least three servings of iron-rich foods per day to ensure you are getting 27 mg of iron daily.
- Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussel sprouts, green peppers, tomatoes, and mustard greens. Pregnant women need 70 mg of vitamin C a day.
- Choose at least one good source of folic acid every day, like dark green leafy vegetables, veal, and legumes (lima beans, black beans, black-eyed peas and chickpeas). Every pregnant woman needs at least 0.4 mg of folic acid per day to help prevent neural tube defects such as spina bifida.
- Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots, and cantaloupe. Know that excessive vitamin A intake (>10,000 IU/day) may be associated with fetal malformations.
- Now, I know…believe me, I know…that healthy foods don’t always sound appetizing. Sometimes, to me, the only thing that sounds appetizing is a bean burrito from Taco Bueno. (The non-pregnant me wants to slap the pregnant me sometimes). Just try…think about the life growing inside you. You want it to be the strongest is can be. If you don’t eat so well one day, that’s ok, just try again the next day.
Healthy Pregnancy Tip #3
- WATER, WATER, WATER. Just like in non-pregnant life, water is the most important liquid you can put in your body. In fact, its more important in pregnant life since you are creating amniotic fluid for your baby to swim in for 9-10 months. Drink it all the time.
- If you need the occasional caffeine boost (first trimester anyone?), coffee is ok, sodas are fine but also think about the amount of sugar in a soda. The recommended allowance for caffeine while pregnant is 150 mg – 300 mg a day. Here’s a little breakdown of common caffeine products:
- Starbucks Grande Coffee (16 oz) 400 mg
- Starbucks House Blend Coffee (16 oz) 259 mg
- Dr. Pepper (12 oz) 37 mg
- 7 Eleven Big Gulp Diet Coke (32 oz) 124 mg
- 7 Eleven Big Gulp Coca-Cola (32 oz) 92 mg
- Ben & Jerry’s Coffee Buzz Ice Cream (8 oz) 72 mg
- Baker’s chocolate (1 oz) 26 mg
- Green tea (6 oz) 40 mg
- Black tea (6 oz) 45 mg
- Excedrin (per capsule) 65mg
Good luck my fellow pregnant warriors! If you’re not pregnant, send this on to someone who is…EVERYONE knows someone who is pregnant.
Stay sweaty, my friends!