Skip to main content

Family Nutrition: Preg-Nutrition

I’ve heard it all.  I have to have McDonalds, Bojangles Bo-Berry Biscuits, Dairy Queen, Haagan Daaz, or a milkshake.  These are just a few things clients, friends and families need while pregnant and reward themselves with for creating a life in the womb.  Sounds really good doesn’t it and what the heck you need the extra calories because you are creating a life for Pete’s sake! What if I told you that your body only requires 300 additional calories a day when pregnant? That’s right, only 300 calories a day.  Are you shocked?

Focuses on food choices should be on folate which helps prevent neural tube defects and abnormalities with the brain and spinal cord.  Your body also needs calcium to provide strong bones and teeth for your child.  If you aren’t eating enough calcium for yourself, it will be stripped from your bones to provide for your child.  Iron is very important as well and basically you need adequate iron to make your child’s entire blood supply in addition to carrying oxygen to your own tissues.

Folate can be found in cereals, peanuts, oranges, spinach, and beans.  You’ll find your calcium in your dairy products such as milk, cheese, and yogurt and also in some of your fortified items like Tropicana Orange Juice with Calcium and cereals.  Iron is in your lean red meat, chicken, cereal, spinach, and beans.

Don’t like any of these foods and wonder if what you eat will really affect your baby?  A new study from the University of Southampton suggests a mother’s diet can actually alter the function of your child’s DNA.   Mother’s diet doesn’t alter DNA’s sequence but it can influence how your child responds to diet and exercise or create an epigenetic change. For the first time this study suggests that in addition to genetic and lifestyle there may be influences on your babies development as early in the womb which includes what you, the mother are eating.  When researchers reviewed 300 children and their epigenetic changes they were able to accurately predict the degree of obesity for children at six or nine years old.

So folks, next time you want to grab that Bo-Berry biscuit, snickers bar, or bag of Doritos look for a Chobani Yogurt, 1 ounce of low fat granola and a small Clementine instead.  This equals the 300 additional calories you need and provides the iron, calcium, and folate your body requires to keep your precious baby healthy.  Cheers to a healthy, happy pregnancy!

Comments

Popular posts from this blog

Food Trends: Macros Misconstrued

Oh Macros, how I love thee. You are the foundation of my nutrition recommendations. You should be individualized and different for everyone although you are "prescribed" routinely the same person to person. You are scientific, there is not a one size fits all, and frankly you are misunderstood.

A couple of years ago Macros started to become more popular in the www world when a brilliant someone decided to market magical macro percentages to induce weight loss, body massing, and everything else under the sun. The thought process is to start with grams of protein needs dependent on body weight, to then look at range of fats between 25-35% dependent on goals and body type, and to provide the remaining of your macro goals from carbohydrates.  How easy, especially since everyone has the same protein needs, insert sarcasm here.

Right away many bought into this bullet proof hope and we now have too many folks determining and "prescribing" ratios for people who aren't …

A Note to Self before "Bathing Suit Season"

We are coming up on Memorial Day Weekend. The pools will open, beach season begins, and everyone is scurrying around to buy new bathing suits or cover ups. Although I LOVE summer there's an aspect of this time of year that I very much dislike.  I absolutely cannot stand the insecurity bathing suits bring to the mind. How many of your friends' Facebook and Instagram posts read "Gotta get bikini ready" or "I'm not ready for bathing suit season?" It's on everyone's minds and we have much better things to worry about people.

The fact of the matter is that MOST people feel vulnerable in a bathing suit. Think about it you are practically naked and I'm pretty sure the woman whose body modeled your final product may have had longer legs or is 15 years old.

Is it really worth allowing yourself to feel vulnerable and insecure over something that realistically isn't even created to showcase your body's strengths?  What in the world does how yo…

EAT TO RUN

I am a runner, although not currently training for anything. I started off running track in high school, short distance sprints ( an 800 was LONG for me) and I've always run many miles with my soccer endeavors.  In college I dabbled with running longer mileage but would cap it at 30 minutes. Ahhh the days of exercising 30 minutes a day, I remember those!!  

Shortly after I had my second child I realized how crazy life was with two children under the age of 18 months. I started running for two reasons: 1) It was the only time I had to myself  2) I lost so much of my core strength and endurance with back to back pregnancies I needed my strength back.  I've run 5 half marathons, many 10 milers and more than I can count 10 Ks, 5 milers, and 5 K's. My closet is lined with ribbons, medals, and trophies and even some podium awards.

Once I felt I mastered my running goals, and tired or runners knee,  I started competing in triathlons. What a challenge! I was stoked to make the p…