What are the guidelines for healthy eating during pregnancy?
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Paula Greer answered:The most important rule to remember when you are eating during pregnancy is that you are not eating for TWO. You are only eating for 1.1 or maybe 1.2 if you are having twins.
Your calorie consumption only needs to go up about 10 percent during pregnancy. This is broken down even further by trimester. In the first trimester you only need about 100 extra calories a day. This can easily be achieved by just an extra glass of skim milk which can give you some extra calcium. During the second trimester you will need about an extra 250 calories a day which can be achieved by eating just a handful of nuts and an apple as an afternoon snack. This will give you great nutrition and fiber too. By the end of the pregnancy you only need about 300 extra calories a day. This is about the same as just adding 3 pieces of fruit a day.
Healthy eating during pregnancy is really the same as healthy eating at any time with the addition of a few extra calories and a little more attention to calcium, protein, folic acid and iron. If you are avoiding the empty calories full of sugar, caffeine, fat and sodium and eating fresh unprocessed foods with lots of whole grains, fruits, vegetables and fiber and make sure you are getting enough calcium, protein, folic acid and iron you should be just fine.
Avoid foods with empty calories and no nutritional value like fries and chips to avoid excessive weight gain and make sure your calories are coming packed with the nutrients that you and the baby both need.
Research has shown that eating junk food can increase your caloric intake and weight gain plus have your baby grow up eating and gaining more weight than the babies from moms who ate healthy and avoided junk food during their pregnancy. So that said remember it is not just about those pounds you may face taking off after the baby is born but also about raising healthy children versus fat kids.
The most important rule to remember when you are eating during pregnancy is that you are not eating for TWO. You are only eating for 1.1 or maybe 1.2 if you are having twins. Your calorie consumption only needs to go up about 10 percent during... More -
Boston Women's Health Book Collective answered:We have some special nutritional needs while we are pregnant, but the basic principles for healthy eating remain the same throughout our lives:
- Eat plenty of vegetables and fruit. Choose vegetables and fruits in a variety of colors - from the deep blue and purple of blueberries and eggplants to the dark green of spinach and broccoli to the bright red of tomatoes and strawberries - to ensure that you get adequate fiber and a wide range of vitamins, minerals, and phytochemicals.
- Choose healthy fats. Different kinds of fat affect our bodies in differing ways. Unsaturated fats - the kind in olives, nuts, avocados, fish, and vegetable oils - are "good" fats that help our bodies absorb the nutrients in our foods. Saturated fats - found in foods such as whole milk, butter, cheese, red meats, and coconut - are considered less healthy and may contribute to a range of health problems.
- Choose healthy protein sources. Choose nuts, beans, tofu and other soy-based products, eggs, fish, chicken, and lean cuts of red meat to meet your body's need for protein. These foods are high in protein and other nutrients but low in saturated fats.
- Stay hydrated. Drink plenty of water to keep your body hydrated and cool.
- Cut down on highly processed food and "empty calories."Avoid eating highly processed foods (especially those that contain trans fats) and drinking sodas and sugary sports drinks. These foods and drinks contain lots of calories but few, if any, nutrients;they also contribute to a variety of health problems.
- Balance your food intake and activity levels to meet your body's needs. During pregnancy, you may need to take in a slightly different amount of calories and your usual portion sizes may change. At some times, especially during the first trimester, you may be able to eat only small amounts throughout the day, while at other times you may want to eat more than you would when not pregnant.
We have some special nutritional needs while we are pregnant, but the basic principles for healthy eating remain the same throughout our lives: Eat plenty of vegetables and fruit. Choose vegetables and fruits in a variety of colors - from the deep... More
