The Top 6 FAQs about Pregnancy Nutrition

There are a lot of questions that arise about pregnancy nutrition, and most of them center around what types of foods are safe for consumption and in what amounts. Following are the six most frequently asked questions about pregnancy nutrition.

During the next few trimesters, remember to implement these changes as you can without adding too much stress to your lifestyle. Remember that every step towards better health is a step in the right direction for you and your baby.

Q. How much caffeine can I have during pregnancy?

A. Contrary to popular belief, you can have caffeine in very limited amounts during your pregnancy. Experts agree that you can have as much as 150mg per day, which is the equivalent of one cup of coffee, or two cups of black tea.

If you have a heavy caffeine habit, try tapering off your use rather than quitting cold turkey. Detoxing can make you quite sick, and you don’t need that added stress during pregnancy.

Q. Is it OK to eat sweets during pregnancy? What about artificial sweeteners?

A. Remember, everything in moderation. Will the occasional sweet treat cause harm? No. But eating sugar every day can cause weight gain and can make your baby grow larger, making for a difficult delivery.

Artificial sweeteners, made of questionable chemicals, should be avoided completely during pregnancy. Instead, try satisfying your sweet tooth with all-natural sweeteners such as stevia, raw honey, xylitol, and agave syrup, which don’t pack the caloric punch of sugar.

Q. Can I eat shrimp while pregnant?

A. Yes, but again, moderation is key. Shrimp and other types of seafood low in mercury (such as salmon, sardines, anchovies, crab and lobster) may be enjoyed in limited amounts. Opt for two six ounce servings per week and you should be fine.

Q. What’s the best way to combat morning sickness?

A. Morning sickness is caused by the hormonal shift your body is making to accommodate your new baby, and it can be quite debilitating. Ginger is one of the best remedies for the nausea associated with morning sickness, but don’t choose ginger ale, which is full of sugar or artificial sweeteners. Instead, slice ginger and boil it to make a tea, and sweeten with the all-natural sweetener of your choice. Sip slowly throughout the day to ease your queasiness.

Q. How much weight is it OK to gain?

A. Most experts agree that you should gain weight during pregnancy, but you should limit the gain to maintain the best health for yourself and your baby. Limiting your weight gain will also make it easier for you to return to your pre-baby weight.

You should limit your gain to between 20 and 30 pounds during your entire pregnancy. Most women gain at least 10 pounds during the second trimester, when the baby grows rapidly.

Q. What forms of exercise are safe during pregnancy?

A. Regular exercise is essential to combating many of the common complaints of pregnancy, such as water retention, aches and pains, and excessive weight gain.

Exercise will also help keep you toned and in shape for labor. But you should opt for gentler forms of exercise rather than high-impact aerobics.

In fact, steer clear of any exercise that can cause you to fall easily, such as tennis, jogging, or horseback riding. Try yoga, water aerobics, swimming, and walking for the safest, gentlest forms of exercise during pregnancy.

Controlling Weight Gain Through Proper Pregnancy Nutrition

The most common question that women have throughout pregnancy is how to control their weight with proper pregnancy nutrition. After all, you want to eat right to give the maximum nutritional benefits to your baby as it grows and develops within you.

Keeping your weight gain to a minimum is helpful after you have the baby, as it’s much easier to get back into shape if you don’t have much weight to lose. An average weight gain of around 20-30 pounds will help you stay fit and active during pregnancy while still giving your baby everything she needs to grow healthy for birth.

So how can you keep on track with a healthy weight gain through pregnancy? The best tips for eating well and controlling your gain are presented below.

Avoid Processed Foods

Processed foods are best avoided during pregnancy, as they contain excess fillers, sodium, and calories that can lead to water retention and weight gain. How can you eliminate processed foods from your diet?

To start with, instead of eating lunch meat while pregnant, you should find a whole and natural source of lean protein instead. Raw nuts, nut butters (without added salt), lean cuts of organic and hormone-free meat, and organic eggs are all excellent sources of protein.

These protein sources are also lower in calories, free from fillers, and don’t contain the excess sodium that is found in processed meats and foods. They’re a great way to stay on track nutritionally without ingesting those questionable extras that come with processed foods.

Reduce Your Intake of Gluten and Wheat

Even if you don’t have sensitivity to wheat or gluten when not pregnant, you can develop one when you are carrying your baby. So if you are experiencing issues with excess weight gain and water retention, try eliminating wheat and gluten from your diet.

You can replace these carbohydrates with quinoa, millet, brown rice, and sweet potatoes, all of which are healthy grains.

These grains also have the added benefit of being high in fiber, which will help you maintain regular digestion and elimination throughout pregnancy. These grains are also great for reducing gastric bloating and indigestion, a common complaint during pregnancy.

Eliminate Sugar and Artificial Sweeteners

It’s time to tame your sweet tooth if you want to keep from gaining excess pounds during your pregnancy. Cane sugar, high fructose corn syrup, and other sugar derivatives should be avoided if you want to combat water retention and weight gain during pregnancy.

But don’t think that artificial sweeteners will help, either. These man-made sugar substitutes are chock-full of questionable chemicals that could potentially harm your unborn baby. Instead, seek all-natural sugar alternatives such as raw honey, agave syrup, stevia, and xylitol. All of these will help curb your craving for sugar without chemicals or a huge caloric punch.

Cut Back on Caffeine

Finally, one of the best nutritional choices you can make during pregnancy is to cut back on caffeine. If you are addicted to coffee or tea, you should slowly step down your consumption rather than try to quit cold turkey. The detox symptoms from suddenly ceasing your caffeine habit can be particularly difficult to handle during pregnancy.

Most physicians agree that you can consume 150mg of caffeine daily without harming your baby, so try to bring your consumption down to that level. You can step down from coffee to black tea to green tea to white tea, and finally switch to herbal teas if you want to eliminate caffeine altogether. Try upping your intake of water during this time to flush toxins from your system and help eliminate any detox headaches you may experience.

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Pregnancy is a time when your body begins to undergo sudden and rapid changes. There was a time when mothers to be were advised to eat enough for two. Today, this advice is way off the mark because new research finds that in terms of quantity, pregnant mothers need take in an extra 300 calories only. So, pregnant mothers who habitually eat enough for two may find themselves developing undesirable health conditions. Therefore, it is important for pregnant mothers to understand what kind of food is best for them and their baby.

Even if you have been eating a healthy diet prior to your pregnancy, you have to pay extra attention to what you eat when you are pregnant. A healthy diet is vital to a successful pregnancy because it ensures correct fetal growth and reduces complications.

Given below are a few guidelines regarding nutrition for pregnant women:

Avoid empty calories. Choose whole grain foods and substitute high calorie foods with foods that have higher nutritive value.

Pregnant women need approximately 1,500 mg of calcium everyday. This supplies enough calcium to the fetus for bone growth and prevents the mother from losing her bone density. In this regard, it is important to remember that most women do not get enough calcium even when they are not pregnant. So, extra effort has to be made to get the right amounts of calcium throughout pregnancy. Calcium rich foods include tofu, salmon, green leafy vegetables and dairy products.

Another important aspect of nutrition for pregnant women is regarding the need to stock up on food rich in iron. These include fish, poultry, eggs, enriched grains and green leafy vegetables. However, since iron absorption from food takes place at a very slow pace, many doctors advise the intake of iron supplements. Iron supplements often lead to constipation, though it may help if you take your supplements with food. To improve iron absorption, include food that is rich in vitamin C.

Folic acid is important to proper fetal growth. Taking in 400 mg of folic acid everyday can prevent more than 70% of birth defects commonly found in newborn babies. Natural foods like dark green vegetables, oranges, grains, beans, lean meat and liver are rich in folic acid. You also get folic acid supplements, and doctors often recommend the intake of prenatal vitamins that contain folic acid.

Pregnant mothers must not follow a restrictive diet. Do not skip meals. Eat enough to gain weight at the recommended rate. Include a variety of foods since this ensures that you are getting all the minerals and vitamins that your body needs. Eat at regular intervals so that your blood sugar levels do not peak and dip.

Drink plenty of water to keep your body hydrated. Avoid alcohol and quit smoking.

These days, it is common for pregnant women to take in large doses of supplements. Although some amount of fortified foods is helpful, large doses can cause health problems. So always discuss with your healthcare provider before you start taking supplements of any sort.

Pregnant women should avoid undercooked food, swordfish, mackerel and tilefish since these may contain high levels of Mercury.

By following these tenets of good nutrition, a pregnant mother can ensure the health and proper development of her baby. At the same time, she can also prevent unnecessary weight gain that may lead to health complications later on.