Nutrition during pregnancy is a topic around which many myths, well-intentioned advice and half-truths are rampant. What is really allowed to eat during this time and how much more is allowed? What should I do without during this time? It is undisputed that a balanced diet is good for the body. It’s not for nothing that the saying goes: “You are what you eat”. Whether this can also be applied to your child and how much usefulness there really is in the well-intentioned advice, we will clarify today at the start of our small series on the subject of nutrition.
Should I really eat “for two”?
Knowing how important nutrition is during pregnancy can build up quite a bit of pressure, but this knowledge gives you the opportunity to get through the birth in the best possible way and to prepare your body and your unborn child perfectly for the birth! In addition, you set an important foundation for the future health of your child.
Many moms assume that they can (or should?!) eat twice as much as normal during pregnancy, but is that really true? Unfortunately or fortunately, the answer is: NO! As a pregnant woman you should not eat for two 🙂 The body does not need much more than before. Because your energy consumption only increases in the second and third trimester by about 250 kilocalories per day. This corresponds, for example, to one slice of bread with butter and cheese more per day. However, the female body definitely needs more minerals and vitamins than usual (which we will discuss in more detail in an upcoming blog article).
My tip: The secret for a pregnancy that goes well, a quick uncomplicated birth and a healthy child would probably like to know many moms. I don’t have it either, but…. You can help your happiness a little: with the right fitness program (adapted the three pregnancy trimesters and our 4 postnatal phases) and the nutrient-rich diet you can help it. It has worked for many MOVE IT MAMA users and for me personally. This motivates of course and my goal is therefore to support as many moms as possible on this path 🙂
Help, those food cravings!
Many pregnant women know them only too well: the cravings. Isn’t it awful…all of a sudden your body tempts you to eat a huge portion of raclette cheese, a second scoop of ice cream or pickles with Nutella. Is there any sensible reason for this?
Basically, cravings are a sign from your body that it has a deficiency. For example, the desire for sour cucumbers is widespread, this has its cause in the increased need for sodium and iron in pregnancy. Your body is consciously asking you, “Hey, I need some more of this now!”. So you should follow your cravings to a healthy extent or consider what you can offer your body as an alternative without exceeding the extra 250 kcal a day.
My experience: I too, for example, had a particular craving for hot chocolate late in the evening (Not exactly the lowest calorie drink either). This in turn could indicate an increased need for calcium, B vitamins, iron, selenium and copper.
Caution: don’t confuse “healthy” cravings pointed out above, however, with those that can be triggered by poor dietary choices such as lots of sugar substitutes!
My tip: just think about what your body might really need. And maybe you’ll find a “healthier” substitute satisfaction. It is no drama to gain a few kilos during pregnancy or in general. Life is not always the same 🙂 But if you keep yourself reasonably fit and eat quite well, it is easier afterwards. The few kilos you can then get rid of after the birth as far as you feel like it. A well thought-out postnatal training plan will help you to do this.
Many snacks in between
As a pregnant woman, you often can’t eat that much at once, especially as your pregnancy progresses. Often, however, two hours later it already feels queasy in the stomach again. What really helps are smaller snacks and nutrient-rich snacks.
Fruit is generally good as a snack, but too much is not good either. Two handfuls of fruit a day are sufficient, as too much fructose can lead to a so-called fatty liver, which should be avoided during pregnancy! Maybe this surprises you now, because many still believe that fruit, no matter in what quantities is healthy. (I also had to learn this first)
Vegetables, on the other hand, you can actually eat as much as you want. However, you should make sure to wash fruits, vegetables, lettuce, etc. thoroughly. I advise you not to eat pre-packed salads in bags! They contain too many germs and bacteria that could be dangerous, especially during pregnancy.
My experience: In the first months of pregnancy, I often felt tired or suddenly super hungry. Small snacks actually helped me well.
My snack recommendation:
- Homemade granola bars: just bake granola, some nuts and seeds together with coconut oil, so far you know exactly what’s in it and have control over the amount of sugar. Best sweetened with honey or agave syrup.
- Nuts, seeds: These fill you up and are rich in lots of good fiber, like omega-3 fatty acids.
- Cheese cubes with olives: Olives are better than grapes, because grapes contain a lot of fructose.
Effects on your baby
If you follow a mommy fitness plan and follow a suitable nutrition plan, you will not only do something good for your body, but also for your child. A study has shown that children’s ability to concentrate increases if we consume the right amount of omega-3 fatty acids during pregnancy. You should also not give up nuts during pregnancy, because they are said to have a positive influence on the IQ of the child. More detailed information on healthy nutrition during pregnancy will be provided in the next blog article…
In one of the upcoming articles we will talk about products like cheese, meat or fish in pregnancy and other effects on your child. If you want to stay up to date on the topic of nutrition, feel free to follow our upcoming blog articles 🙂
Keep it Moving,
Yours, Birte.
With the right mommy training plan adapted to the different stages of your pregnancy and a balanced diet you can, as you see, achieve a lot. Try the MOVE IT MAMA training plan now and stick to the right mommy diet and you will feel the positive change right away!
Try MOVE IT MAMA 7 days for free
We give you a trial week in which you can test MOVE IT MAMA free of charge and without obligation.