Editor’s note: Please welcome new contributor Stacey Krawczyk, a local registered dietitian, who will be writing about “healthy feeding” for chambanamoms.com
by Stacey Krawczyk
Food is more than nutrients – it is our memories, culture, celebrations…all of which are good, but we just need to make planned choices to make “fun foods” fit. As you get to know me, you will understand more about my philosophy on “purpose-filled eating.” I figured the best place to start for my first post was where healthy nutrition all begins – in pregnancy! I understand that not all of you are pregnant right now, but it will help us to start with some of the basic building blocks of nutrition.
Moms provide the first nourishment for their growing unborn baby via the umbilical cord – but foods that we eat also have aromatic components that are transferred into the amniotic fluid, and those compounds constantly bathe our baby’s senses. Amniotic fluid is the first bridge in future flavor acceptance as children grow. How cool is that?
photo by seanmcgrath on flickr
Healthy eating during pregnancy is one of the best ways you can help your baby get a great start. For those dealing with morning sickness, try to eat the best you can when you are not so queasy. A great book for tips dealing with “eating when you don’t feel like eating” is listed below. Often it takes eating or smelling something to help cut the nausea first. Then you will feel like eating your healthy foods once the “wave” passes. Think about comfort foods you had before you were pregnant – sometimes that is a clue that might help you break the nausea cycle. I had a friend who had horrible nausea all the time; she was able to get through meals by drinking a glass of tart lemonade before each meal. Go figure!
We often say we are “eating for two,” but the average pregnancy requires only about 300 extra calories a day, and that is pretty easy to get. Quick examples of 300 calories each are 3 cups skim milk, an apple with 2 ½ tablespoons peanut butter, or a serving of whole grain crackers with 2 oz low-fat cheese. For healthy choices overall, focus on whole grains and fruits and vegetables for fiber and vitamins and minerals. Choose lean sources of protein for iron and low-fat dairy (or alternatives) for calcium. Take your prenatal vitamin and stay hydrated by drinking water. For more information, check out the MyPyramid link below for moms to create your own tailored nutrition guide.
Tips for prenatal nutrition:
- Try to eat at regular times – 3 small meals and 2-3 snacks each day.
- Physical activity is still really important – talk to your healthcare provider first before starting any new activities.
- Indulging in fun foods every now and then is just fine – keep it in perspective for your particular situation. You actually are eating for two – but the second one is a baby, not another adult!
- Pay attention to food safety – you and your baby are more susceptible to food-borne illnesses during pregnancy. (check out the section at MyPyramid for Moms)
- Having a major food allergy or other issue does not have to be a stumbling block – talk with your healthcare provider and you can still have a healthy pregnancy with some extra planning.
- Good nutrition starts BEFORE you become pregnant – if you are not pregnant, but are thinking about becoming pregnant, talk to your healthcare provider about what you can do to get ready.
Stacey Krawczyk is a local registered dietitian who has focused on family nutrition for most of her 17-year career. She is a working mom of four busy kids (ages 5-10) and wife to a wonderful husband with a major food allergy.
Resources:
- www.healthyfoodzone.com (Eating Expectantly is a great book!)
- Managing Morning Sickness by Miriam Erick.
- Excellent overall website: www.mypyramid.gov/mypyramidmoms
- Quick Handout: http://www.nal.usda.gov/wicworks/Topics/PregnancyFactSheet.pdf
- Preconceptual planning: http://www.cdc.gov/ncbddd/pregnancy_gateway/before.html
Disclaimer: This blog posting is for general information and education purposes only, and is not meant to treat any medical condition or disease. Always consult with your healthcare provider regarding your own personal health and wellness.
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