Nutrition During Pregnancy-The 3
‘W’s’
Now that you
are eating for two, it is important to think about WHAT you eat, WHEN you eat,
and WHERE you eat.
A burrito from the
taco truck on the beach is no longer a wise choice, even if they make the best
burrito. Buying healthy food and preparing your own meals as often as possible
is the best plan. While it is always good to maintain proper nutrition, the
changes [and sacrifices’ you make while pregnant can be temporary, but will
help ensure a healthy baby and comfortable pregnancy. If you like to eat, one
of the benefits of pregnancy is that you HAVE TO EAT MORE calories for your
baby’s growth, however they should be nutritious calories, not just calories
from soda or candy, etc. If you are
willing to count calories, you can generally plan around eating an extra
300-400 calories each day. By the end of your pregnancy, you will likely gain
between 25 and 35 pounds due to the weight of your baby, amniotic fluid,
placenta, and the increased amount of blood in your body.
By eating the right food and thinking about
WHAT, WHERE and WHEN you eat, you can get all the nutrition you need and be the
most comfortable you can be. The changes
in your body and increased internal pressure during pregnancy can cause
bloating, gas, heartburn, indigestion, constipation, and contribute to morning
sickness.
A few tips for eating can help
minimize these problems.- Stay away from acidic foods such
as tomato sauce, chile, ketchup, orange juice
- Make sure to drink water or juice
when eating bread, pasta, bananas, or other foods that can contribute to
constipation
- NEVER SKIP MEALS. Move away from
the ‘breakfast/lunch/dinner’ -3 meals a day concept and eat more frequently [6
times a day] but smaller portions. This will help you get the right vitamins,
protein and nutrients without causing heartburn.
