The nutritional choices one makes may have more impact on health than any other single factor. It is also one of the few factors in pregnancy over which a woman has near complete control. You may not have any control over your baby's chromosomes or gender, but you have complete control over what you swallow.
The principles of good nutrition are rather simple. However, the adage that "you're eating for two" is overly simplistic. In no way does a pregnant woman need to come close to "eating for two".
It's a good trend that most women are concerned about weight gain during pregnancy. However, it is not a good time to be overly concerned about it. Let us face it. You will gain weight no matter what you do or don't. It's inevitable.
If you are underweight, it's acceptable to gain 28 to 40 pounds (13 to 18 kg.). If you are of normal weight, it's acceptable to gain 25 to 35 pounds (11 to 16 kg). If you are overweight, it's acceptable to gain 15 to 20 pounds (7 to 11 kg).
The above guidelines are not meant for us to get fanatical about them. The guidelines allow for healthy weight gains. When you gain over 16 kg. the end stages of your pregnancy may be extremely uncomfortable and unsafe. It can also make delivery more difficult. Depriving nutrients and calories your baby needs will cause malnutrition. Low birth weight babies are more at risk for death and problems that result in the first few years of life.
The best thing to do is to educate yourself on the proper nutrition needed to support your pregnancy, and make better overall food choices. The second and third trimesters are really when the baby's growth rate picks up and the need for an extra 300 calories is added. 2000 to 2200 calories in the first trimester is the basic amount to consume, then 2300 to 2500 calories in the second and third trimesters.
As far as the quantity of food goes, eat the equivalent of three meals and a snack in between each meal and you will be fine.
Most pregnant women feel hungry about every 3 to 4 hours and these women are concerned about gaining too much weight - well, the key to not gaining a lot of weight is to opt for the most nutrient-dense foods possible. If you are feeling hungry every three to four hours try going for fruits and vegetables first. For snacks, avoid empty calories such as those found in processed foods. Empty calories equals unwanted pounds (Its too bad all the empty calories taste so good).
Remember you only need 300 extra calories in the second and third trimester. That, is equivalent to a sandwich and a glass of juice.
Your baby is going to benefit the most from the healthy low-calorie, nutrient-dense foods you select.
Forget weight gain. Focus on good nutrition.
Here are some simple guidelines to help you adequately nourish yourself and your baby during pregnancy.
¨ Eat when you are hungry, but eat good foods. If you don't know what "good food" is, talk to a dietician.
¨ Eat lean high quality protein, complex carbohydrates and lots of fruits and vegetables.
¨ Arm your cupboard and refrigerator with healthy staples, which require little preparation - peanut butter, cheese, fresh wholegrain breads, cereals, milk etc.
¨ Treats (junk food, desserts, candy etc.) should be just that, treats. Treat yourself occasionally, but don't allow these foods to have a significant role in your diet. Don't buy packages of junk and don't
¨ Keep them at home … treat yourself to one goodie at a time.
¨ If you are in any of the following categories, your diet should be carefully evaluated and recommended by your clinician and a dietician.
- Diabetes prior to pregnancy
- Diabetes during pregnancy
- Weight above 200 pounds.
- Weight below the average (that means if you are underweight)
- Women with histories of anorexia and/or bulimia
- Women with digestive system disorders
¨ Avoid eating at fast food restaurants
¨ Carry quality snack foods with you
¨ Try to avoid processed food and foods that come pre-prepared in packages (they usually have added fats, sugar or salt)
Keep in mind that the time to diet is before, not during pregnancy. That is not to say that you can't change your eating and exercise habits during pregnancy. You can eat your three meals with snacks in between to offset the hunger. Your snacks should not be equivalent to a full meal - just simple foods to get you through until your next meal. A fruit or a pasta salad with fresh vegetables. Try different snacks so you don't get bored.
Given below are 3 sample meal plans in the 2000 calorie range. Minimum oil has to be used as far as cooking is concerned. Items may be substituted for easily available ones. You just have to make sure that the portions are adhered to.
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