Dieting While Pregnant: What To Expect And How To Prepare

Eating well during pregnancy is a very important topic and a healthy diet is one of the best ways to ensure a healthy pregnancy and baby. The book 'What to Expect: Eating Well When You're Expecting' by Heidi Murkoff provides moms-to-be with a realistic approach to navigating healthily and deliciously through the nine months of pregnancy. The book covers topics such as nutrition, weight gain, food safety, the postpartum diet, and how to eat when trying to conceive again. It also includes 150 contemporary, tasty, and healthy recipes that are quick to prepare and gentle on queasy tummies.

Nutrition

Eating a healthy, balanced diet during pregnancy is one of the best ways to ensure a healthy pregnancy and baby.

Essential Nutrients for Pregnant Women

Pregnant women need to ensure they are getting the right balance of nutrients, including:

• Folic acid
• Omega-3
• Vitamin C
• Vitamin D
• Iron

Best Foods for Pregnant Women

Pregnant women should eat a varied diet, including:

• Dairy products (for calcium)
• Whole grains
• Leafy green vegetables
• Fruits and vegetables
• Lean protein
• Healthy fats

Foods to Avoid During Pregnancy

There are some foods that should be avoided during pregnancy, including:

• Alcohol
• Unpasteurised soft cheeses
• Raw or undercooked meat
• Raw egg
• Liver
• High-mercury fish (e.g. swordfish, king mackerel)

Increased Appetite During Pregnancy

It is normal to experience an increased appetite during pregnancy, and it is important to make sure you are getting enough nutrients. However, it is also important to be mindful of excessive weight gain, which can increase the risk of complications.

Appetite Loss During Pregnancy

It is also common to experience a loss of appetite during pregnancy, especially during the first trimester. This can be due to morning sickness, food aversions, or a heightened sense of smell. It is important to try to eat a variety of nutritious foods, even when you don't feel like eating.

Healthy Recipes for Pregnancy

There are many healthy and tasty recipes that are suitable for pregnant women, including:

• Smoothies
• Muffins
• Red pepper and edamame peanut noodles
• Egg bites
• Whole wheat penne with chicken and skillet tomato sauce
• Quinoa pearls with wild mushrooms

Weight Gain

It’s important to gain weight gradually throughout your pregnancy, as this allows your body to adjust to the increased weight and may result in fewer stretch marks. In the first trimester, a good goal is to gain between 2 and 4 pounds, though some women don’t gain any weight or even lose a few pounds due to nausea and vomiting. During the second trimester, your weight gain should pick up to an average of about 1 to 1.5 pounds per week. In the final trimester, your weight gain may start to taper off to about a pound a week.

To ensure a healthy weight gain during pregnancy, focus on choosing nutrient-dense, whole foods. Include a variety of lean proteins, such as poultry, fish, legumes, and nuts. Opt for complex carbohydrates like whole grains, fruits, and vegetables, which provide essential vitamins, minerals, and fiber. Include healthy fats like avocado, nuts, and olive oil. Aim for a gradual weight gain by spreading your eating into five or six mini meals instead of three large meals a day. This will help you meet your increased calorie needs while providing a steady supply of nutrients for your growing baby.

Additionally, staying hydrated is crucial during pregnancy. Aim for at least eight 8-ounce glasses of water or other fluids like milk, fruit and vegetable juices, and decaffeinated tea or coffee. Remember to listen to your body and adjust your food intake as needed. If you find yourself gaining weight too quickly or slowly, consult with your healthcare provider to adjust your weight gain goals accordingly.

Food Safety

• Avoid foods that may pose safety issues for pregnant women, such as raw or undercooked animal foods, including meat, poultry, fish, shellfish, and eggs. Always cook these foods thoroughly.
• Stay away from unpasteurized dairy products and soft cheeses, such as feta, Brie, blue cheese, and soft Mexican-style cheese, unless they are heated until bubbly.
• Avoid cold hot dogs, deli meats, and cold-smoked seafood unless they are heated to steaming.
• Stay clear of raw sprouts, such as alfalfa sprouts, which are often contaminated with bacteria.
• Don't consume unpasteurized or flash-pasteurized juice or cider.
• Be cautious with herbal teas as there is limited research on their safety during pregnancy. Stick to regular tea or fruit-infused water.
• When eating fish, opt for low-mercury and uncontaminated varieties. Avoid high-mercury fish like shark, swordfish, king mackerel, tilefish, and tuna steaks.
• Choose lean meats and remove visible fat before cooking to minimize chemical intake.
• Wash all fruits and vegetables thoroughly, especially if they won't be cooked before eating.
• Keep your kitchen clean and wash your hands before handling food.
• Always thaw foods in the refrigerator or in cold water, never at room temperature.
• Avoid cross-contamination by using separate utensils and cutting boards for different types of food.
• Refrigerate leftovers promptly and reheat them until steaming hot before consuming.
• Check the freshness dates on food packages and avoid buying or consuming food that is past its expiration.
• When in doubt, throw it out! If you're unsure about the safety of a food item, it's better to discard it than risk foodborne illness.

Postpartum Diet

Overview

The postpartum period is a time for new mothers to focus on recovery, milk production, and caring for their newborn. While losing the baby weight is important for many new mothers, it should not take precedence over nourishing the body with the right foods. A slow and gradual weight loss plan is ideal, focusing on eating well-rounded meals and giving yourself time.

Diet Guidelines

• Choose a wide variety of foods from all food groups, focusing on healthy sources of fats, proteins, and carbohydrates.
• Stay hydrated—up to 3 litres of water daily is recommended, especially if breastfeeding.
• Consume the right amount of calories to keep your energy and milk supply up. Breastfeeding mothers should consume around 2,300 to 2,500 calories per day, while non-breastfeeding mothers should aim for 1,800 to 2,000 calories.
• Continue taking prenatal vitamins or vitamins specific to postnatal mothers.
• Minimise caffeine intake and avoid fish high in mercury, especially if breastfeeding.
• Limit alcohol consumption while breastfeeding, and if you do drink, wait 2 to 3 hours after drinking to breastfeed.

Sample Meal Plan

• Include healthy protein sources at each meal.
• Include vegetables in at least two meals.
• Start your day with fibre and protein for energy and sustenance.
• Eat foods rich in nutrients like vitamin C, zinc, and selenium to boost your immune system.

Breastfeeding women require approximately 400 to 500 additional calories per day. Weight loss may be slower during the first 3 months of breastfeeding, but it tends to increase after the 3-month mark when lactating moms are more likely to burn fat stores.

It takes time for hormones to recalibrate postpartum. Dara Godfrey, MS, RD, recommends the following:

• Couple protein with moderate carbohydrate consumption to prevent blood sugars from elevating too quickly.
• Choose whole foods that are rich in protein, fibre, antioxidants, and healthy fats.
• Continue your prenatal vitamin routine for up to a year.
• Try to be active—walking, yoga, Pilates, and swimming are all great choices.

Carbohydrates are key during the postpartum period as they increase serotonin secretion. To help regulate your mental health, balance moderate carbohydrate intake with protein. Focus on complex carbohydrates such as fiber-rich fruits and vegetables, brown and wild rice, whole wheat bread, oatmeal, whole-wheat pasta, beans, quinoa, and potatoes.

How to Eat When Trying to Conceive Again

Eating a healthy, balanced diet is one of the best ways to ensure a healthy pregnancy and baby. Here are some tips on how to eat when trying to conceive again.

Pregnancy Nutrition 101

Ensure you are getting essential nutrients such as folic acid, omega-3s, vitamin C, vitamin D, and iron. Focus on eating plenty of fruits, vegetables, whole grains, lean protein, and healthy fats.

Best Foods to Eat

Some of the best foods to eat when trying to conceive include:

• Leafy greens such as spinach, kale, and broccoli
• Salmon and other fatty fish
• Beans and legumes
• Avocados
• Nuts and seeds
• Lean meats
• Dairy products
• Fortified cereals and breads

Foods to Avoid

There are certain foods that should be avoided or limited during pregnancy, including:

• Alcohol
• Caffeine
• Raw or undercooked meats
• Fish high in mercury, such as swordfish and king mackerel
• Unpasteurized dairy products
• Certain types of fish, such as shark, tilefish, and swordfish, due to high levels of mercury

Managing Appetite and Weight Gain

It's important to maintain a healthy weight during pregnancy. Listen to your body and eat when you're hungry, choosing nutritious foods. Aim for a balanced diet and don't forget to stay hydrated by drinking plenty of water.

Sample Meal Plan

• Breakfast: Oatmeal with berries, nuts, and Greek yogurt
• Lunch: Salmon salad with mixed greens, avocado, and a whole-grain roll
• Dinner: Lentil stew with quinoa and roasted vegetables
• Snacks: Hummus with carrot sticks, apple with almond butter, or a smoothie made with fruit, yogurt, and spinach

Remember to listen to your body and adjust your diet as needed. Consult with your healthcare provider to ensure you are getting the proper nutrition and to address any specific concerns or needs.

Frequently asked questions