What better time to let your eating go insane than when you’re pregnant? You won’t feel as guilty when you gain weight, and you always have a valid excuse due to “eating for two.”
Well…not really. I know a lot of women you have let all healthy habits go out the window and treated their unborn to any sort of food desired, resulting in 50, 60 and even 70 lb weight gain. Unless you’re delivering a 50 lb baby at the end of those nine months, you’re going to be sorely disappointed in yourself.
Turns out those expecting just one child need only increase their calorie intake by 340 calories during the 2nd trimester…yes, that’s it. Women expecting twins should eat 450 calories more. Not what you expected is it? Weight gain is also lower than most expect. For one child, weight gain should be 3.5lb the 1st trimester and 1lb a week after.
Of course bear in mind that all of us are unique and these figures are general and we won’t all fit within these. But these are good guidelines to stick to. Ignoring your exercise is also a pregnancy pitfall. Maintaining physical fitness will help make labor easier, as well as help you get to your pre-pregnancy weight faster.
Vitamins, minerals and other nutrients you need to pay extra attention to include:
• Folate: Prevents neural tube defects
• Essential fatty acids: Nuts, seeds, salmon and soybeans are all great sources
• Iron: 27mg/day to support larger blood volume
• Vitamin B12: This B vitamin activates folate
• Protein: An additional 25g/day
• Zinc: Larger doses of iron can interfere with zinc absorption
That prenatal vitamin may be too big and tough to swallow, but do it anyway! You’ll be doing yourself and your baby a favor…just one more thing you can you can make them feel guilty about when they misbehave.
Amen sister! I just had a beautiful baby boy 4 months ago and there were a few things that helped me stay within the target weight gain.
1. I remembered that everything I was putting in my body, my baby was getting too. Being pregnant gave me even more of a reason to eat healthy (get those fruits and veggies in). It also helped me stear clear of the sugary foods - I didn't want to give my baby an insulin surge!
2. I used my monthly weigh-ins at the doctor to guage my weight gain. If I gained more than the recommended weight between visits, I would keep treats to a minimum, watch my portions more closely and be sure to hit the gym an extra day for the next few weeks. You should gain no more than 3 or 4 pounds in your first trimester. In your second trimester, you should gain 1 pound per week. You should continue to gain about 1 pound per week in your 7th and 8th month of pregnancy. In the last month you should gain no more than 2 pounds.
3. I kept exercising!! Many women use pregnancy as a time to be lazy. Don't do it! You'll only make the post-pregnancy "get back into shape" assignment more challenging.
Best of luck to all of you beautiful pregnant ladies. Your bundle of joy is on its way!