This will be the time in your life where you will never do anything alone, but the one joining you will do nothing. This includes eating. There are thousands of lists out there that will tell you what not to eat while you pregnant and if you follow those lists you will end up eating nothing…and that sounds like a terrible idea. Now that you can “supposedly” eat nothing while you must “eat for two” you are going to have a hard time. Throw away those lists (or at least half of them); replace them with lists of food that you can eat. Combine that with how much you should eat, and pregnancy just got a whole lot easier.
Fortunately for you, pregnancy is not a disease or an allergy so your eating habits should not change that much. If you have not started eating healthier, now might just be a good time. A perfectly healthy diet will be perfect for a pregnant woman, an athlete and a diabetic. Unfortunately none of us are on the perfect “diet” so we must adjust our current diet to our current situation to make sure we increase the potential of perfection and decrease the risk of failure.
4 CHANGES TO YOUR CURRENT EATING HABITS:
Whether you like it or not constipation is a very common enemy in pregnancy. Your stomach muscles relax more than usual because of hormone changes and this increases the risk of constipation. Increasing your fibre intake will help keep this very unwelcome friend away from you. Make sure that every meal contains a high fibre source. This will include whole wheat breads, high fibre pasta, beans and legumes, fruit and vegetables. Remember that the more fibre you eat the more water you must also drink.
Antioxidants are found in fruit and vegetables, and berries are a great source, ideal as a snack whenever you are feeling peckish. Along with the antioxidants, fruit and veg will support your quest to a high fibre intake.
Protein is essential for muscle growth and brain development in your baby. By eating high quality proteins you are providing your body with essential amino acids to keep your protein stores full for optimal bodily functions as well building blocks for your baby. This includes dairy as well. Dairy is a great source of calcium for your body as well as your baby’s bone development.
- Energy Intake
If you increase your energy intake through a balanced diet and include a variety of food you will only have to increase your intake with ±1260 kilojoules per day in the second and third trimester. This is one extra small meal every day or one of the following combinations on top of your current meals. This rule only applies if you are still eating the same amount than what you were eating before you got pregnant and that your main meals where healthy and balanced.
You can follow this guide to fit in snacks between your normal size meals.
|Day 1||Day 2||Day 3||Day 4||Day 5||Day 6||Day 7|
|½ cup of full cream milk
|FUTURELIFE® High Protein LITE Smart Bar||250ml FUTURELIFE® Smart Drink™||1 fruit
|50g FUTURELIFE® High Energy Smart Food™ shake made with 250ml milk||3 Provitas with low fat 2 tablespoons cottage cheese||FUTURELIFE® ZERO Smoothie made with ½ cup yoghurt, ½ cup fruit|
|1 Slice brown whole wheat toast
3 slices mozzarella cheese
|½ cup low fat yoghurt
1 cup fruit salad
|Hand full of dried fruit and 2 tablespoon nuts||2 digestive biscuits
|½ a mango
|1 cup grapes||1 banana
Enjoy this time where you are allowed to eat a bit more. Remember that you are definitely not eating for two. Your baby’s stomach is the size of a Ping-Pong ball, you are eating for 1 and 1/100, but you are definitely eating for a healthy future.