Sure you are pregnant, and sure you need more calories but only an additional 200-300 are needed in the 2nd and 3rd trimesters. Plus, these additional calories should be in the form of something healthy…not ice cream or French fries (no matter how much we’re craving them)!
Some of our best posts on nutrition:
What are you finding that your body is craving? Sugar, salt? A specific food?
It is critical that pregnant women focus on health and nutrition.
Eat nutrient-dense, not calorie-dense foods (example sweet potato vs. fries). Concentrate on eating a variety of foods in moderation. You are in complete control over the nutrients that your developing baby is getting, and by making the right health and nutritional decisions your baby will benefit for years to come.
The best approach for weight control and good health is to eat nutrient-dense foods from all major food groups. It is critical that pregnant women focus on health and nutrition and steer clear of less nutritious calorie-dense foods like junk-food and foods high in refined sugars. Eat nutrient-dense, not calorie-dense foods (example sweet potato vs. fries).
Concentrate on eating a variety of foods in moderation.
You are in complete control over the nutrients that your developing baby is getting, and by making the right health and nutritional decisions your baby will benefit for years to come.
You may have heard the term “nutrient density” before but not know exactly what it means. Simply put, nutrient density is a measure of how the nutrients contained in a food stack up against its other qualities – for example, its total calorie content. When you eat nutrient dense foods, you usually get a wide variety of nutrients, including vitamins and minerals, fiber, phytonutrients and a good amount of protein and healthy fats as well. Typically, the closer a food is to its natural state and the less processed it is, the more of its original nutritional content is retained and the more nutrient dense it will be.
Make sure you choose foods that do double duty!
Nutrient-dense foods are foods that have a high level of nutrients compared to the number of calories they contain. Some common vegetables which are good choices is green beans, bell peppers, carrots, cucumbers, mushrooms, garlic, sweet potatoes, spinach and avocados and many others. Milk provides calcium and plenty of protein for example. Other protein sources are beef and lean pork, which do double duty to provide B vitamins, iron and zinc. Orange juice fills you with folate plus vitamin C; and vitamin C helps you to absorb iron from foods such as fiber-rich black beans. Whole grains are filled with fiber, B vitamins, magnesium and zinc.
Empty calories are a waste!
Sorry but candy and ice cream don’t count as double-duty; nutrient-rich foods even though we have all might like to classify them as a nutrient dense food. It’s OK to eat these types of foods during pregnancy but only in moderation.
There’s a lot to be gained by eating foods nutrient dense foods. Not only do they contain more nutrients for their calories, but they’re also generally more satisfying. So if you choose nutrient dense foods, not only will you be more satisfied overall, but you’ll also be giving your body more of what it needs to be healthy. And, truthfully, the healthier you eat, the fewer crazy cravings you get!
Another resource: www.fitpregnancy.com “Eating Do’s and Don’ts -Everything you need to know about having a healthy pregnancy.”
Got to love this exercise for what it does to your derrière! Not only is this a great exercise but also a move that you need to be aware of during pregnancy while picking things up around the house.
Picking items up:
Due to the increased weight strain on your lower back it is key to slowly lower the body down in a squat – knees following over toes to pick anything up off the floor (laundry, towels and young children). When standing up engage the abdominals by holding them in to support your lower back. Be aware of picking anything up that causes you to hold your breath or grunt, as this is dangerous to your developing baby.
Exercising:
Squats work all of the major muscles in the lower body. There are two ways this super effective exercise can be done during pregnancy.
a.) Have a chair behind and sit into the chair and then without using your hand stand back up. Repeat this exercise for 3 to 4 sets of 15 to 20 reps.
b.) Take legs out wider than shoulder width and externally rotate toes slightly. Lower down holding abdominals in, and then exhale as you stand back up. Repeat this exercise for 3 to 4 sets of 15 to 20 reps.
Interesting article/research about full squats (which are deeper and more intense than recommended here for general exercise during pregnancy).
Got to love this exercise for what it does to your derrière! Not only is this a great exercise but also a move that you need to be aware of during pregnancy while picking things up around the house.
Picking items up:
Due to the increased weight strain on your lower back it is key to slowly lower the body down in a squat – knees following over toes to pick anything up off the floor (laundry, towels and young children). When standing up engage the abdominals by holding them in to support your lower back. Be aware of picking anything up that causes you to hold your breath or grunt, as this is dangerous to your developing baby.
Exercising:
Squats work all of the major muscles in the lower body. There are two ways this super effective exercise can be done during pregnancy.
a.) Have a chair behind and sit into the chair and then without using your hand stand back up. Repeat this exercise for 3 to 4 sets of 15 to 20 reps.
b.) Take legs out wider than shoulder width and externally rotate toes slightly. Lower down holding abdominals in, and then exhale as you stand back up. Repeat this exercise for 3 to 4 sets of 15 to 20 reps.
Interesting article/research about full squats (which are deeper and more intense than recommended here for general exercise during pregnancy).
This essential vitamin helps with bone and tooth development of the baby. Not into supplementing? Then, aim for milk fortified with vitamin D and take a couple walks a week to let the sun shine in.
According to the Mayo Clinic (http://www.mayoclinic.com/health/vitamin-d-pregnancy/MY00511) , it appears vitamin D contributes to improving pregnancy outcomes, such as decreasing the risk of pre-eclampsia, and improving length of gestation, birth weight, and infant bone mineralization. It also appears that sufficient vitamin D in early life may decrease the risk of health problems later in life such as schizophrenia, brain tumors, asthma, multiple sclerosis, and autoimmune diseases such as type 1 diabetes.
The FDA recently upgraded the recommended levels. Look for supplements that contain OVER the RDA. Vitamin D can’t hurt you OR the baby. It can only increase your happiness and feel good vibrations.
So, get out, open the sun roof while you’re driving, find ways to introduce sunlight to your life. Your baby will thank you for it.
Ok…breathe before you read this blog post. That’s right, big breath in and then out….and please try not to hold your breath as I talk about the thousands of toxins that are around you daily…there is a plus…many of them are not as life threatening to your baby as you might think! Now please…keep breathing!!!
Now the real truth, if you stopped to think about the many chemicals you come into contact with each day, from cleaning supplies to pesticides, you might be concerned about their effect on your health and the health of your unborn baby. The good news? Many of the chemicals you encounter on a regular basis won’t pose a risk to your growing baby. This doesn’t mean should not carefully consider your environment.
It is commonly believed that exposure to toxins can cause the most harm to fetuses at the end of pregnancy, when the developing baby is closest to being a newborn. That is not the case. In fact, it is the exact opposite.
Avoid exposure to toxic substances and chemicals — such as cleaning solvents, lead and mercury, some insecticides, and paint, especially between weeks 2 and 8 when all of the babies vital organs are developing. However, if you think you might have been exposed to toxins during this time, and you didn’t know you were pregnant, try not to panic, and tell your doctor about it. The majority of time everything is just fine!
Pregnancy is a great time to introduce your spouse to cleaning the house or talking him into letting you hire a cleaning service. Or, enlist the help of older children.
Pregnant women should also avoid exposure to paint fumes. Thinking about painting the baby’s nursery – ask for Dad’s help or check out the new Low or NO VOC paints (NO VOC = no fumes, less toxic).
For other specific toxins:
http://www.webmd.com/baby/features/pregnancy-and-toxins
A simple checklist for living in the healthiest environment possible for both you and baby:
Saunas, hot tubs and steam rooms should be avoided while you are pregnant or trying to conceive. A body temperature of 101º F and above can raise concerns during pregnancy. Some studies have shown an increased risk of birth defects in babies of women who had an increased body temperature during the first trimester of pregnancy.
There is an increased concern about miscarriages with hot tub use. There is a rise in body temperature caused by soaking in a hot or using a sauna. A study done by researchers at John Hopkins showed a connection between hot tub use and miscarriage. They tracked over 1,000 women and found hot tub users were twice as likely to have miscarriages. The risk seemed to be highest in the first month of pregnancy. One caution about this study is that the researchers weren’t able to examine every aspect of the women’s lives. It’s possible that women who tend to use hot tubs have something else in common that puts them as higher risk for miscarriage. It is definitely safer not to take any chances and avoid using hot tubs while pregnant.
Concerns about Birth Defects with Hot Tub & Sauna Use
Hot tub and sauna use causing birth defects has been a concern for many years. As far back as 1979, the Consumer Product Safety Commission was warning that in the first three months of pregnancy, hot tub use could also cause brain damage. In 1992, researchers tracking health issues in over 20,000 women concluded that women who used hot tubs or saunas during pregnancy were also more likely to have babies with neural tube defects (neural tube defects are problems with the brain and spinal cord, such as spina bifida).
According to the Organization of Teratology Information Services (OTIS), a body temperature of 101º F and above can raise concerns during pregnancy. Some studies have shown an increased risk of birth defects in babies who had an increased body temperature during the first trimester of pregnancy. The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women never let their core body temperature rise above 102.2º F. A big concern for hot tubs is they are often factory programmed to maintain a water temperature of approximately 104 º F. It only takes 10-20 minutes in a hot tub to raise your body temperature to 102º F.
So, is a hot bath safer than using a hot tub?
A hot bath, which is not uncomfortable or scalding, is a safer way to relax. In a bath much of your upper body will remain out of the water, making you less likely to overheat. Additionally, the water in a bath begins to cool off, as opposed to a hot tub, further reducing any risk of overheating. If you feel at all dizzy, weak, or uncomfortable while in the tub get out immediately.
Other good resources on this subject are www.babycenter.com and www.fitpregnancy.com
Ok…so you’re pregnant and thinking…if you haven’t already, I should get to the gym!
One thing you can guarantee during pregnancy, no matter how much you work out, you will (and you need to) gain weight. If you exercised regularly before your pregnancy, don’t be too concerned about your heart rate during pregnancy – and here is why!
In the past, the American College of Obstetricians and Gynecologists (ACOG) recommended a heart rate of no more than 140 beats a minute for exercise during pregnancy. Today, however, the ACOG recommends 30 minutes of exercise a day during pregnancy for most women without any specific heart rate limits.
Today, it is recommended that women use the talk test.
If you can talk but feel winded, you are exercising in an acceptable range.
However, if you feel dizzy or lightheaded, slow down carefully and give yourself a break. Remember once you have received approval from your doctor to exercise, it is advised to include a warm up and cool down for any workout (cardiovascular, strength training and stretching).
Due to the increased blood volume (may increase up to 50% by week 32 of pregnancy) both warm-ups and cool downs for exercise should be increased slightly, average time for either is about 8 to 10 minutes. This can be as simple as doing the exercise you are about to partake in at a slower pace, with lighter weights of dynamic stretches (slow stretching or exercises with movement) until the body warms up and does not feel stiff. Abruptly stopping exercise in pregnancy is not advised as it may cause the blood to pool in the lower extremity, drawing blood away from the uterus.
Fit Moms Running through Pregnancy
Here are a couple great “cardiovascular exercises to try”. Remember you can keep doing what you have always done as long as your doctor says it is ok! As your pregnancy progresses, running for example might become uncomfortable, and when it does, listen to your body and choosing something else. You will be back to running in no time…well, once you can sleep a little!
Swimming:
Swimming keeps your body toned without adding weight and stress to your joints. When swimming you are raising your heart rate and enjoying a safe cardiovascular exercise that is not likely to cause overheating. Avoid scuba diving or water skiing.
Walking:
Walking is very beneficial because it is safe for your body. It is easier on your knees than running and can be easily worked into your schedule. Start slowly and be sure you stretch well before you begin. Set realistic goals and wear good shoes to decrease the risk of falling or pressure on your feet.
Running & Jogging:
Usually if you are in a habit of running, you can continue running. However, if you did not run before pregnancy, we do not encourage that you start running during pregnancy. If you run, make sure you’re well hydrated, avoid over-heating , and wear good shoes. Check out www.runningskirts.com for comfortable clothes for your run.
Bicycling:
The best thing about biking is that the bike supports your weight, so there is less stress on your body. A stationary bike or spin class (provided you stay well hydrated) is great exercise because you have less of a chance of falling. As you grow, your center of gravity is shifting so you are at an increased risk of falling. As your abdomen grows, it can put a lot of stress on your back. Start slowly and do not over-exert yourself.
Stair Climbing Machines:
These machines pose a small risk of falling. However, side rails provide balance support. Stair climbing is an excellent way to raise your heart rate.
Aerobics (especially prenatal aerobics):
If you already participate in aerobics, you will most likely be able to continue; however, you should speak to your health care provider before beginning a new program. Keeping your balance can sometimes be difficult, so you’ll want to be careful as you grow. Taking a class specially designed for pregnant women is a good idea. Most health clubs offer them. Do not exercise lying flat on your back for extended periods of time after the 1st trimester.
Dance:
Dancing can be done in your home or at a gym that offers special classes for pregnant women. Avoid a lot of spinning, leaping, and jumping.
What’s your favorite form of cardio while pregnant? Or normally?
Nutrition is the foundation of life. The RDA (recommended daily allowance) for carbohydrate during pregnancy is 175 grams per day, which accounts for both maternal and fetal glucose needs. RDA for protein is a minimum of 71 grams. So, drink water and more water.
The best approach for weight control and good health is to eat nutrient-dense foods from all major food groups. It is critical that pregnant women focus on health and nutrition and steer clear of less nutritious calorie-dense foods like junk-food and foods high in refined sugars. Eat nutrient-dense, not calorie-dense foods (example sweet potato vs. fries). Concentrate on eating a variety of foods in moderation. You are in complete control over the nutrients that your developing baby is getting, and by making the right health and nutritional decisions your baby will benefit for years to come.
Are you feeling unsure about which foods and how much to eat? Check out our previous post on 3 Fresh Fruits & Veggies.
Special Note: Drink extra fluids (water is best) throughout pregnancy to help you body keep up with blood volume increases. This reduces stretch marks!
If you missed it, don’t forget to catch up with the posts in this series:
Say thank you hormones! I still remember the day, being just 7 weeks pregnant, lying on my couch thinking, what have I done? I wanted to get pregnant, but I didn’t sign up for the the “Oh no, I have to throw up, right now!” And most of time it was foods that I had loved when I wasn’t pregnant, the one that got me the worst, my coffee! I couldn’t even go in the store with my husband and wait while he ordered…it was that bad. So from a mom who was nauseous from the moment I got out of bed to the moment I went back to bed here are some tips for making it better:
Fresh fruits and vegetables are a very important part of a healthy pregnancy. They are full of fiber and essential nutrients, which make them an important part of any healthy diet – and should be kept in abundance in your kitchen while you are pregnant.
Fruits and vegetables are critical components of pregnancy nutrition that provide various vitamins and minerals, as well as fiber to aid digestion. Include 3-5 servings of fresh fruits and vegetables each day. One of these servings should be a dark orange vegetable, and two should be of the dark leafy green vegetable variety.
For example:
The fiber content of fruits and vegetables provides a number of benefits, one is they keep your bowels moving. This helps prevent hemorrhoids and constipation, which are two common concerns during pregnancy.
Fruits are an important source of nutrients such as potassium and Vitamin C. Vitamin C, found in many fruits and vegetables, helps you absorb iron and promotes healthy gums for both you and your baby.
