‘Eating for Two’ — A Quick Guide to Nutrition During Pregnancy

When it comes to pregnancy, it seems like everyone has an opinion. With advice coming at you from all sides, figuring out what ’ randomness best for you and your child can be overpower .
Courtney Barnes, MD Courtney Barnes, MD
Courtney Barnes, MD, an OB/GYN at Women ’ sulfur and Children ’ randomness Hospital, and licensed dietician Ashley Peterson, MS, RDN, LD, answer some common questions and share the advice they give to expectant mothers .

Should I be eating more now that I’m pregnant?

Peterson says that the phrase “ eating for two ” gives women the wrong impression. At first, your body won ’ t even need extra calories. Below is the breakdown by clean-cut, along with some serving suggestions.

inaugural shipshape : “ During the beginning tailored you do not need to increase your calorie needs at all, ” Peterson says. “ Just make surely you are trying to eat a well-adjusted diet, meeting hydration needs, meet protein needs ( about 70 to 80 grams per day ) and taking your prenatal vitamin. ”
second trimester : Increase your calorie intake by about 340 calories. “ The extra 350 calories can be translated to the patient ’ s daily diet as an extra one to two servings of nonfat or low-fat dairy and an extra one- to two-ounce protein serve, ” Peterson says .
third trimester : Take in about 450 extra calories per sidereal day ( 110 more than during the moment clean-cut ). “ In the one-third spare, the extra 450 calories can be one to two servings of nonfat or low-fat dairy, one to two ounces of protein and one serve of wholly texture bread or cereal, ” Peterson says .
Keeping a food diary or using a calorie-tracking app can help keep you on racetrack .

Where can I find reliable information on which foods to avoid?

Dr. Barnes recommends the american Congress of Obstetrics and Gynecology as a dependable resource for learning which foods may be insecure for big mothers. here ’ s what she tells her own patients : “ The chief foods to avoid are high-mercury fish, such as shark, swordfish, king mackerel or blanquillo. Avoid undercooked foods — make sure that meats are cooked to minimum commend inner temperatures. Avoid unpasteurized dairy products and naked uncooked foods such as sushi. Avoid hot dogs, lunch meats and cold cuts unless they are heated up prior to eating. ”

Should I be taking supplements?

“ Although a prenatal multivitamin does not replace a healthy diet, it will ensure the mother is getting all of the recommend daily nutrients, ” Peterson says. “ I recommend all women take a prenatal vitamin with at least 600 micrograms of folic acid, even anterior to invention, to prevent neural tube defects. ”

Dr. Barnes besides recommends that women who don ’ t have access to low-mercury fish add a pisces vegetable oil supplement to their diets .

Am I drinking enough water?

Women typically need between two and three liters of water per day — or about eight glasses of water. Dr. Barnes says meaning women should add about 300 milliliters of water to that, so about one to two cups more. This supports fetal blood volume, amniotic fluid and the mother ’ s own increase rake volume. “ Most women aren ’ metric ton drinking adequate water when they become pregnant, so they feel like they are drinking much more in pregnancy, ” Dr. Barnes says .
full hydration helps prevent constipation, lessens the pain of contractions and aids in manner of speaking by increasing blood bulk. Dr. Barnes offers this rule of flick : “ I normally tell my patients that if they aren ’ metric ton carrying around a bottle of urine all the clock, they are credibly dehydrated. ”

How much weight should I actually gain while pregnant?

“ For women who start out the pregnancy scraggy ( body mass index of 18.5 or less ), the recommend system of weights gain is 28 to 40 pounds, ” Peterson says. “ For women who begin pregnancy at a healthy BMI ( 18.5 to 24.9 ), the recommend slant gain is 25 to 35 pounds. For women who begin pregnancy at an corpulence BMI ( 25 to 29 ), the commend weight acquire is 15 to 25 pounds, and for women who begin the pregnancy at an corpulent BMI ( > 30 ), the recommend slant profit is 11 to 20 pounds. Talk to your doctor to find out what your pre-pregnancy BMI is. ”

Is it safe to lose weight during pregnancy?

“ Pregnancy is not a time to diet, ” cautions Dr. Barnes. “ however, if I have patients who are eating healthier than the pre-pregnant state, eating the allow numeral of calories, and they are not hungry, then I don ’ t worry besides much if they lose some weight. On the other handwriting, if patients are losing slant due to calorie restriction or severe vomit, this is a cause for refer. ”
even if you are worry about your weight, cutting calories during pregnancy can keep you and your unborn child from getting all the nutrients you both need.

Peterson offers some ideas for goodly snacks below :

  • 5 to 10 whole wheat crackers with 1 to 2 ounces cheddar or mozzarella cheese
  • 1 apple or 1 banana with 2 tablespoons peanut butter
  • 4 to 6 ounces Greek yogurt with berries
  • Trail mix (mixed nuts, dried fruit, dark chocolate)
  • ½ cup low-fat cottage cheese with ½ cup fruit of choice

Should I visit a dietitian?

“ It is crucial to meet with a register dietician during pregnancy if a charwoman has extra dietary needs such as food allergies, diabetes, system of weights passing, hyperemesis gravidarum ; follows a rigid diet ( vegan, gluten release, etc. ) ; or has a history of bariatric operating room, ” Peterson says. That said, “ If a woman has no special circumstances relating to nutrition, it is not necessary to meet with a registered dietician during pregnancy. ”
Dr. Barnes agrees. “ There are many good resources online about nutriment in pregnancy, so for most patients, basic data is readily accessible. ”

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