Wellness Wednesdays: Eating Healthy While Pregnant and During Postpartum

Happy Wednesday to All My Readers!

You'll hear this a lot during and after your pregnancy but your diet will not only affect your baby but you as well. My doctor stressed a healthy diet almost every visit I made to her office. So with the help and support of the hospital dietian, my ob/gyn, my husband and my immediate friends and family I found myself getting overwhelmed with a plethora of information. I'm sure you are feeling the same way so let me help you put some of that anxiety aside.


DISCLAIMER: I am not a licesenced physician so please follow up with your doctor before you eat any of these foods and trying these tips.

Oftentimes, the focus of weight gain during pregnancy is targeted at the potential problems related to gaining TOO much weight. More times often than not, weight gain scare many pregnant women into eating too little, in an effort to limit or prevent excess weight gain. It is equally as important that woman gain enough weight. It is very important that your baby get proper nutrition from the foods you eat. Dieting or limiting food intake during pregnancy is not a wise idea. The best way I found that helped me was eating 8 small meals a day every two hours.

My doctor told me for a healthy weight gain during pregnancy are based on your weight before you became pregnant. Women who are at "normal" weight (Body Mass Index of 19.8 - 26) when they become pregnant are advised to gain 25 - 35 pounds during their pregnancies. Likewise, experts advise women who are "underweight" (Body Mass Index less than 19.8) when they become pregnant to gain 28-40 pounds during their pregnancies.

Healthy eating and healthy weight gain result in many positive pregnancy benefits. Gaining a healthy amount of weight:

1. Counteracts your baby's susceptibility to infection and birth defects caused by low birth weight
2. Decreases your risk for complications such as anemia and pre-eclampsia
3. Reduces the risk of pre-term labor and delivery
4. Helps to ensure a healthy birth weight for your baby, which decreases his/her risk of delayed development, disease, and mortality during the first few months of life.

Eating healthy during pregnancy is important, but a well-balanced diet is equally important postpartum. The biggest complaints of women postpartum are exhaustion and changes in mood. Fortunately, eating the right foods can combat these conditions. Superfoods that fight depression and fatigue are the best foods for new moms.

Feeling Tired?: Food to counteract this-

 The best mini-meals are those that combine complex carbohydrates and protein:

• High fiber cereal with milk
• Yogurt with sliced fruit topped with almonds, walnuts, or pecans
• Chicken salad on whole wheat toast
• Hummus and whole wheat pita bread
• Oatmeal with raisins 
• Vitamin B3 
• Niacin, also known as B3, is a water-soluble vitamin that plays an essential role in energy metabolism. Increase your intake of foods like beef, pork, died beans, chicken, and fish like mackerel or salmon to get vitamin B3 in your diet. 
• Vitamin E - increases energy and stamina. Fill up on almonds, asparagus, nuts, seeds, vegetable oils, and olives.

Feeling Depressed?: Great sources prevent this-

• Zinc- this is important for assisting the processes of the brain and body. Lack of Zinc can lead to irritability and depression. Good sources - eggs, fish, turkey, oysters, beef and yogurt
• Vitamin C- Here in Seattle we don't see much of the sun so many Seattleites take a little extra of that a day. Good sources- citrus fruits, broccoli, green leafy veggies, tomato puree, peas and turnips. But keep in mind most doctors will tell you to stay away from broccoli - if you are breastfeeding it will make your baby gassy. My doctor told me to stay away from it. 
• Omega 3 Fatty Acids
• Calcium
• Folic Acid

To avoid feeling your life is run by food and eating right to get all of the nutrients that you and your baby need you can still take your prenatals to keep up the nutrients intake especially if you are breastfeeding. 

Resources:

What to Expect Eating Well When You're Expecting - This book also has some great recipes for foods to eat while pregnant and postpartum. Make sure it is the latest edition. This book is updated every year. 

Thank you for visiting my blog. You can leave comments, tips that worked for you and your baby or questions you may have on my forum page. Or I am also available by email at ferguson.sabrina15@gmail.com.

Until Tomorrow Then!