Prenatal Diet: Not ‘Eating for Two’ = Healthy Baby, Healthy You
Despite what your mother or grandmother may have told you, pregnancy is no excuse to eat whatever and however much you want. The theory of eating for two is no longer acceptable in today’s society of overweight and obesity. Too much weight gain during pregnancy can be detrimental to you and to your baby.
One Size Does Not Fit All
The Institute of Medicine’s guidelines for weight gain during pregnancy are based on pre-pregnancy body-mass-index (BMI). Therefore, if you are overweight or obese before becoming pregnant, it is recommended that you gain less weight during your pregnancy. On the other hand, if you are underweight before becoming pregnant, it is recommended that you gain more weight. A weight gain of 25 to 35 pounds does not fit all.
With the exception of women carrying multiples, minimal to no weight gain is recommended during the first trimester. On average, only 300 to 500 additional calories are needed during the second and third trimesters to support adequate weight gain. That is just a couple of snacks above a healthful intake, or an after-dinner dessert.
Snacks Allowed!
Snacks are necessary. Just as they are important for metabolism and weight control when not pregnant, healthy snacks help curb cravings throughout the day, and thereby control weight gain during pregnancy. Snacks are especially important for controlling blood sugar in women who are diabetic.
Cereal and Eggs Provide Important Nutrients
Eat your breakfast! Not only is breakfast the most important meal of the day to kick-start your metabolism, it also is a great opportunity to include folic acid (vitamin B9) in your diet. Folic acid is essential in nervous system development and the prevention of neural tube defects, and is best absorbed through fortified foods and supplements. Thus, a bowl of cereal is a great way to add this B vitamin to your diet.
Think twice before ordering egg whites. Choline, though often forgotten in comparison to folic acid, is also essential in nervous system development and such functions as memory and muscle control. The best source of choline for the fewest calories is a full egg.
Include Healthful Fats
Include healthful fats in your diet. DHA, an omega-3 fatty acid, is found in fish and shellfish in a ready-to-use form. It is essential for your baby’s brain development during pregnancy, nursing and the first few years of life. Many women do not even consume a quarter of their recommended DHA requirements.
Healthy Choices Are Key
Remember, the choices you make before and during pregnancy can affect you and your baby later in life. Making changes in your diet and eating behaviors now will help you prepare for pregnancy. For instance, be mindful of folic acid, choline and DHA, as these nutrients are important during the very early stages of pregnancy, even before many women learn they are pregnant. And, if you are not already at a healthy weight prior to pregnancy, get there! Include in moderation whole grains, low-fat dairy products, lean meats, fruits and vegetables for a healthy baby and a healthy you.
