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Mamas-to-be

February 24, 2016

Congratulations to all the Mamas-to-be out there! We are so happy to be apart of your journey to motherhood. Our goal with this post is to provide you with nutrition information that will help you feel confident in creating a healthy + sustainable nutrition practice for you + your baby throughout your pregnancy and beyond! If you have additional questions or concerns after this post, we would be happy to schedule an individual appointment or another group session to further explore your needs.

Things to think about: 

  • Weight gain/loss
  • Exercising while pregnant: do or don’t?
  • Important vitamins/minerals during pregnancy/post pregnancy
  • Sustainable nutrition for you and your family

Key Nutrients for Pregnancy:

Folic Acid: Folic acid reduces the risk of birth defects that affect the spinal cord. All women of childbearing age and pregnant women should consume at least 400 micrograms of folic acid each day. Natural food sources of folate, including legumes, green leafy vegetables and citrus fruits.

Iron: Maternal iron deficiency is the most common nutritional deficiency during pregnancy. Pregnant women need at least 27 milligrams of iron a day. Foods with high and moderate amounts of iron include red meat, chicken and fish, fortified cereals, spinach, some leafy greens and beans. For vegetarians and women who do not eat a lot of meat, increase iron absorption by combining plant-based sources of iron with vitamin C-rich foods. For example, try spinach salad with mandarin oranges.

Calcium: During pregnancy, calcium is needed for the healthy development of a baby’s teeth, bones, heart, nerves and muscles. When a pregnant woman does not consume enough calcium, it is taken from her bones for the baby. It is important to consume adequate amounts of calcium daily before, during and after pregnancy. The recommended amount of calcium during pregnancy is 1,000 milligrams per day for adolescents 14 to 18 years old and 1,300 milligrams per day for women aged 19 to 50. That means at least three daily servings of calcium-rich foods such yogurt, collard greens, broccoli, figs, cheese and fortified cereals. 

{Practice Nutrition}

  • Drink at least 8 cups of water everyday
  • Eat Breakfast, Lunch, Snacks & Dinner to avoid high + low blood sugars
  • Make sure breakfast includes a Protein + Grain + Fruit
  • All snacks should include a Protein + Fiber 
  • Aim for at least 3 – 4 cups of vegetables everyday 

{Foods to Avoid During Pregnancy}

Since pregnancy affects your immune system, you and your unborn baby are more susceptible to the bacteria, viruses, and parasites that cause foodborne illness. Even if you don’t feel sick, your baby may be effected by these “bugs” which can cause serious health problems. This checklist provides an overview of foods you should avoid during your pregnancy to ensure that you and your unborn baby stay healthy + safe!

  • Soft CHEESES made from unpasteurized milk, including Brie, feta, Camembert, Roquefort, queso blanco, and queso fresco.
  • Raw COOKIE DOUGH or CAKE BATTER.
  • Certain kinds of FISH, such as shark, swordfish, king mackerel, and tilefish (golden or white snapper).
  • Raw or undercooked FISH (sushi).
  • SALADS made in a store, such as ham salad, chicken salad, and seafood salad.
  • Raw SHELLFISH, such as oysters and clams.
  • Hot dogs, luncheon meats, cold cuts, fermented or dry sausage, and other deli-style meat and poultry.

{Weight Gain + Weight Loss During Pregnancy}

Often there is the misconception that when you’re pregnant you are “eating for two” although you technically are eating for two human beings, it is important to keep in mind that you are not eating for two fully grown adults. During your first trimester, your baby is only the size of a walnut, therefore you only need to increase your intake by about 300 extra calories per day in order to support the growth + development of your baby. Weight gain at a rate of 1 to 4lbs total in the first trimester and then 2 to 4lbs each month in the second and third trimesters is recommended. Gaining too much or too little weight can be harmful to you and your baby, therefore it is important to consume nutrient dense foods and the appropriate amount of calories for a healthy pregnancy. To determine the amount of weight that is ideal for you to sustain a healthy pregnancy is determined by calculating your BMI (Body Mass Index) based on your pre-pregnancy weight.

If you are … You should gain about …

  • underweight (BMI* less than 18.5) 28 to 40 pounds
  • normal weight (BMI of 18.5 to 24.9) 25 to 35 pounds
  • overweight (BMI of 25 to 29.9) 15 to 25 pounds
  • obese (BMI of 30+) 11 to 20 pounds

Pregnancy

{Exercise Do’s + Don’ts during Pregnancy}

Staying active during your pregnancy is good for you, especially if you have maintained an active lifestyle pre-pregnancy. Be sure to check with your healthcare provider before you start any exercise program. Exercise is not always recommended, as there are specific health conditions that make it unsafe for some pregnant women to exercise. Be sure to ask your healthcare provider what activities are safe for you to do. If you get the okay from your healthcare provider, then it is recommended that you exercise at least 2 to 3 hours/week or 30 minutes/day. As your belly continues to grow, you may need to adjust or change some activities in your workout. Be sure to start off slowly and build your fitness little by little if you did not exercise prior to your pregnancy. Remember to drink lots of water, take breaks often, and be aware of how your body feels.

Safe Activities to try during Pregnancy:

  • Swimming
  • Prenatal yoga
  • Walking/Jogging
  • Dancing

Activities to Avoid during Pregnancy:

Avoid any activity that can cause you to get hurt, has a lot of jerking or bouncing movements, can cause you to fall or where you can get hit in the stomach. Avoid activities outside when it is hot and humid, and at high altitudes above 6,000 feet.

Nicole & Dianna

 

 

 

DiannaNicolePhoto

You can also check out Nicole’s Book 201 Organic Smoothies & Juices for a Healthy Pregnancy. Email us for your own copy.

201 Organic Smoothies and Juices

 

{Sources}

(1) http://www.eatright.org/resource/health/pregnancy/what-to-eat-when-expecting/eating-right-during-pregnancy. Top Tips for Eating Right During Pregnancy. Reviewed by Jill Kohn, MS, RDN, LDN. Published December 07, 2015.

(2) http://www.foodsafety.gov/risk/pregnant/chklist_pregnancy.html. Checklist of Foods to Avoid During Pregnancy.

(3) http://www.win.niddk.nih.gov. Healthy Eating & Physical Activity Across Your Lifespan. Fit for Two: Tips for Pregnancy. National Institute of Health & National Institute of Diabetes, Digestive and Kidney Diseases. NIH Publication No. 06-5130. November 2009. Updated June 2013.

(4) http://www.marchofdimes.org/pregnancy/pregnancy.aspx. March of Dimes: A Fighting Chance for Every Baby.

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