So as many of you know at the gym I’m pregnant! I have reached 20 weeks ( the half way point ).
During my last pregnancy I put on a total of two stone which in medical terms is classed as ‘normal’.
I have always eaten a well balanced a diet but during both pregnancies I have craved more sugary foods. Now, have I given into temptation…… YES! But I still make sure most of my calories from nutrient dense foods.
Remember what you eat also feeds your baby.
So how do you make sure you don’t tip the scales? Do you need to eat for two? Definitely not, you only need to up your calories by 300-350 per day in the second trimester and then again in your third trimester to 500 calories per day.
Supplements for pregnancy.
During pregnancy supplements are recommended to support you and your growing baby.
Folic acid (Folate) is a B vitamin. Before and during pregnancy 400 micrograms of folic acid is the RDA. It is proven to help prevent birth defects of the brain and spine
Iron. During pregnancy you require double the amount of iron per day. The extra iron helps your body make more blood to supply oxygen to your baby.
The RDA during pregnancy in 27 mg.
Calcium is used to build babies teeth and bones. All women over the age of 19 ages old (including pregnant women should get 1000mg of calcium daily.
Vitamin D works with calcium to build babies bones and teeth. It is also essential for healthy skin and eyesight. 600 international units in the RDA.
Exposure to sunlight also converts a chemical in the skin to vit D.
DHA is important throughout pregnancy particular in the third trimester when major brain growth occurs. Pregnant and nursing mothers should consume an extra 100-200mg DHA daily.
Every women is different, every pregnancy is different, we all produce different weight babies and carry different volumes of fluid. And endure different pregnancy symptoms (e.g. morning sickness, gestational diabetes, high/low blood pressure etc).
Listen to your body, pack your diet with nutrient dense foods and allow yourself that treat but always remember you are feeding your growing baby.
Happy pregnancy 🙂
