Eating For (Two) Health

When I was young, I thought it sounded so fun to be pregnant and get to eat whatever you wanted and the baby just magically absorbed all excess calories. Unfortunately, as I got older I discovered that this was not exactly true (such a shame!). In fact, gaining too much weight can cause complications in pregnancy. But despite what most people know, pregnant women are constantly being passed extra servings of food and told, "don't worry, you're eating for two." Who started that whole saying anyways. Have you ever wondered where it began? I always thought it had been a campaign against previously strict guidelines for weight gain in the early 1900's, but it turns out, the phrase "eating for two" is a concept that medical professionals have been fighting for over a hundred years. In fact, there is evidence of articles speaking out against eating for two all throughout the previous century. So basically, its not exactly what the doctor ordered but probably more likely someone’s great aunt or a really hungry pregnant lady. The truth is, after quite a bit of research, it seems that no one really knows where and when the slogan first began and why it is still so popular among random guests at BBQ's. Although medical professionals have unanimously (for the most part) spoken out against the idea of "eating for two," they have not been consistent on what a women should eat and how much.

With regards to the most recent research, if we aren't supposed to "eat for two" then what are we supposed to eat? Today, there is no standard "extra calories" a day that you should be eating. Your doctor or midwife will take a look at your BMI and can help guide you to an average weight gain specifically for you. For most people it is around 25-35 pounds but if your BMI is low pre-pregnancy, then you may be advised to gain slightly more, and if your BMI is high then you may not need to gain as much. The point is, it's not so much about the actual calories. Back in the day (and what most people still believe to be true) is that you need 300 extra calories a day while pregnant from day one of pregnancy. This is true and not true, but more accurately, it depends on your BMI and what trimester you are in. In the first trimester, your body does not require extra energy to start building your bump, but towards the end of the third trimester your body needs more of a boost. So, instead of focusing on the calories, it's better to focus on listening to your body and eating healthy. If eating healthy doesn't come to you naturally, ACOG (American College of Obstetrics and Gynecology) recommends using "my plate." A government funded program that helps you determine what to eat and how much depending on your age, height, weight, and physical activity level, for each trimester.

In addition to eating an overall healthy diet, there are a few specific nutritional needs (recommended by ACOG) you should be aware of when planning your healthy eating plan. But always speak with your doctor or midwife about nutritional needs specific to your pregnancy!

• Folic Acid - Around three months before you get pregnant, it is recommended to be taking 400 micrograms of folic acid. Once you are pregnant, most doctors recommend upping the dose to 600 micrograms. Folic Acid helps to build DNA and prevents neural tube disorders. Folic Acid can be found naturally in foods such as: sesame, chickpeas, and green leafy vegetables

• Iron- The recommended dose of iron is 27 mg per day, and is difficult to consume just from food. Sometimes doctors will recommend a supplement by your third trimester when you are at the highest risk for iron deficiency and to build up your supply before delivery. Iron is best taken with Vitamin C (orange juice) to increase absorption. (Avoid taking with caffeine).

• Calcium- In order to protect your own bones and prevent your growing baby from needing to take from your own supply, the recommended daily dose of calcium is 1000 mg per day. To increase absorption, calcium is best taken with Vitamin D. Calcium is found naturally in sesame, artichoke, and dairy products.

• Fluids- Minimum 8-10 cups of water per day. If exercising or if in hot weather, more water is needed.

So, don't get hung up on the amounts and the calories and how much you are eating. Instead focus on healthy foods and getting all the nutrients recommended above. And, most importantly, remember to be kind to your body and try to treat it well and know what a miracle it is to carry a new life inside. Be healthy and be kind to yourself. You've got this mama!