What to Eat When You're Expecting: The Short Version

My posts are most often inspired by something that is going on in my life. I'm 32 weeks along now, and I've realized that it would be a crime if I didn't write some advice for women who are also expecting. I've learned a lot these past 32 weeks, especially about nutrition and taking care of my own health and the health of my growing baby. So here are a few of the most important things I've discovered about eating while pregnant.

1) While I'm normally not one to recommend taking supplements, pregnancy is one time where it is a really good idea. Take a prenatal vitamin daily, starting before you get pregnant if possible. That way, on days when you fail to eat perfectly, your baby won't suffer, and let's face it, no one eats perfectly. Also, your need for certain vitamins and minerals increases a lot, and a prenatal vitamin will help you to meet this need when your diet isn't enough.

2) The first trimester (or all three if you are one of the unlucky ones) is about keeping your stomach settled. While it is important to eat healthily, it is more important to try to keep food down. If all you can stand to eat is crackers and ramen, then that's what you should eat. Be sure to take your prenatal vitamin, and eat as nutritiously as you can, but don't beat yourself up if you can't stomach broccoli and orange juice right now.

3) You are eating for two, but the second person is REALLY little. For those women who, instead of feeling nauseous, have an increased appetite, this advice is especially important. In the second trimester, you only need about 300 more calories a day, and only 500 in the third trimester (none in the first). This is equivalent to something like a piece of toast with peanut butter and a banana. This is not equivalent to a bowl of ice cream, an extra helping of casserole for dinner, a glass of chocolate milk, and a midnight snack of whatever else you are craving. Curbing that appetite can be a challenge, especially if nausea kicks in on an empty stomach. The best advice I can give is 1) Eat when you are hungry, but eat low calorie healthy snacks like fruits and vegetables or a granola bar and 2) Stay active, even if that means just taking a walk around the block every night. Eating more and moving less can lead to gaining more weight than necessary. The appropriate weight gain during pregnancy is between 25-35 lbs. Staying within this range is healthier for you and your baby.

4) Eat meat. Sure, you can get the extra protein you need during pregnancy from milk and peanut butter, but these won't help you meet your increased iron needs. Low or even moderate iron intake during pregnancy can lead to anemia (a lack of red blood cells or their ability to carry oxygen) because your blood volume has to increase a lot during pregnancy to provide you and your baby with enough nutrients and oxygen. Anemia can lead you to become even more fatigued than you already are, and may result in complications during pregnancy. Your doctor will test you for anemia, and will let you know if it ever becomes an issue. If so, and you are not eating meat in your diet, try eating a few more ounces of meat each day. Also, you can increase your absorption of iron by eating foods that have vitamin c in them along with your meat. I wouldn't recommend eating meat to excess (like the Atkins Diet), so if you are still struggling with anemia, take an iron supplement.

5) Milk, Milk, Milk! Most women don't know that low intake of calcium during pregnancy can lead to an increased risk of osteoporosis later in life. While it is true that your calcium requirement does not increase during pregnancy due to your body's increased ability to absorb calcium, I still think it is a good idea to make a conscious effort to consume enough calcium each day. How much is enough? About 3 cups of milk a day, or, if you're not a milk fan, yogurt and cheese can be great sources too. If you like tofu, this is the time to eat it more often, especially if you don't eat dairy. If you can't or won't eat any of these foods, take a calcium supplement. Starting in the second trimester, your baby's skeleton will start to harden (incorporate calcium), and if you aren't eating calcium, then you baby will kindly borrow that calcium from your bones and teeth. That could mean osteoporosis and cavities for you! So drink up :)

6) Exercise is not off-limits (unless your doctor says so of course). I wish I had realized earlier in my pregnancy that I still had a lot of energy and strength in me (although it was hiding under a few extra lbs of baby weight and some pregnancy fatigue). Someone recommended walking to me, which I tried and realized that it put pressure on all the places that hurt the most (aka my feet and back). Instead I tried yoga and jogging or biking on a machine (a LOT less pressure on your tender joints). These allowed me to get my heart pumping (not too fast, the goal is to stay under 140 beats/min) and to work muscles that are important for carrying and later delivering a baby. I feel SOOOO much better since I began exercising again. The key is to listen to your body and realize what it can do and what it can't. Don't exercise on your back after the first trimester, and don't do anything that feels uncomfortable. You have to be careful when exercising when pregnant, but you can do it!

7) What about cravings? Honestly, I still haven't decided whether cravings mean something (like maybe you need a certain nutrient in the food you are craving) or if they are random and result from changing hormones. I would say, though, that it doesn't hurt to give into normal (i.e. not dirt or laundry detergent) cravings during pregnancy once in awhile as long as you are eating healthily the rest of the time. After all, you do deserve an occasional reward for all of your hard work.

One last helpful thing: Food pyramid breakdown by trimester

1st Trimester: 6 ounces of grain (one ounce is 1 slice bread, 1/2 cup cooked rice, or 1 cup dry cereal), 2 1/2 cups veggies, 1 1/2 cups fruit, 3 cups dairy (1 cup is 1 cup milk or yogurt,, 1 1/2 oz hard cheese,1/3 cup shredded cheese) and 5 ounces of meat/protein (1 oz is 1 oz meat, 1 egg or 1 Tbsp peanut butter).
2nd Trimester: 6 oz grain, 2 1/2 cups veggies, 2 cups fruit, 3 cups milk, 5 1/2 oz meat/protein.
3rd Trimester: 7 oz grain, 3 cups veggies, 2 cups fruit, 3 cups milk, and 5 oz meat.

This is the minimum you should eat. Remember, if you feel hungry or you feel like you need to be eating more, add healthy snacks to your diet.

Well, I hope that was enlightening or at least a little helpful. Good luck!

-Kamie