Proper nutrition during pregnancy is without a doubt one of greatest gift you can give your developing baby. Supplying your body with nutritious food can improve your fertility (if you’re trying), keep you feeling healthy during pregnancy, and pave the way for an easier labor. Pregnancy is the one time in your life when your eating habits directly affect another person. Crazy to think that the food we eat is actually building a human!
And it’s time that we put the whole “eating for two” thing to rest. Regardless of what your Grandma says or the amount of donuts she offers you, you’re not eating for two. Yes, your calorie intake does need to increase to support the growing peanut but for most women at a healthy weight, caloric intake should only increase about 200-300 calories a day in the second and third trimester. (Always consult your healthcare provider)
My Approach to Pregnancy Nutrition
First off, I’m not a perfect eater (is anyone really though) and my goal is to always strive for balance. I love ice cream as much as the next person and I rarely turn it down. To help me stay on track and to make sure I’m getting proper nutrition for my little peanut I will be tracking my macros 80% of the time. I’m a big fan of the 80/20 rule. I love to eat healthy and I do most of the time. But then there’s the special occasions, friday night pizza and the randoms cookie baking/ eating session. It happens and guilt shouldn’t be any where near it!
I started tracking my macros (protein, carbs, fats) during my bikini prep and really enjoyed it. I like tracking macros because it lets me know where I’m at with my nutrition, plus it gives me insight on what foods work for me. Overall, it just helps me to eat more healthy!
So how do I track my macros? First off, I figure out what my macros are going to be. My macros are 40% protein, 30% carbs and 30% fats.
I like to keep my proteins higher because I just feel better with a higher protein diet and protein is very important for pregnant ladies. Experts recommend 75 to 100 grams of protein per day(which is nothing compared to a bikini prep diet 😉) Protein positively affects the growth of fetal tissue, including the brain. It also helps your breast and uterine tissue to grow during pregnancy, and it plays a role in your increasing blood supply.
After I decide on my macros amounts, I log my food intake with Myfitnesspal app. I seriously love this app and it is my main tracking tool. It’s so easy to use and say on track. If your food has a barcode all you do is scan and all the nutrition info is instantly upload and it shows you exactly where you’re at with your eating for the day. And it makes it real when you go to scan the back of the Oreo package and you actually SEE what a few oreo’s can do to a day of good eating!
Does the thought of “tracking macros” make your head spin? Not sure how much you should be eating? Let me help! Nutrition Coaching is available!
How far along: 10 weeks
How big is the peanut: The size of a Kumquat
Total weight gain/loss: 1 lbs up. Still maybe rebounding from bikini prep.
Maternity Clothes: Nope.
Sleep: Like a rock!
Best moment this week: Finding the perfect pregnancy safe skincare line! Full review to come!
Symptoms/ Morning sickness: Fatigue is slowing going away (YAY!) but I’ve had some stomach issue this week. Not sure if it’s pregnancy related or if I just caught a bug.
Food Craving: Honestly, This week I’ve wanted not so good foods! Burgers sounds like heaven.
Food Aversions: No food aversions
Gender: Too soon to know but I’m guessing a Boy!
What I miss: The occasional Margarita.
What I’m looking forward to: Next appointment so I can hear that little heart beat again!
Bump: No actually bump yet but feeling thicker in the middle!
Exercise: With my stomach issues this week, I took it easy on the exercise but plan to step it up!
This week’s takeaway: Like last week, REST IS ESSENTIAL!
*alway discuss your pregnancy nutritional needs with your healthcareprovider.