I’ve never been pregnant. I’m not equipped anatomically for that sort of thing. But, I do have a greater-than-average understanding of nutrition and biology. One of the things that greater understanding compels me to share with you is the standard advisable guidelines for expectant mothers and their diets. If you are a newly pregnant woman on your path to health and wellness goals, good news! You can still eat healthy, and it won’t harm your baby! In fact, a high vegetable diet is great for supplying your developing infant with significant amounts of essential nutrients, as long as other needs like protein and omega-3 are balanced.
As far as strict dieting goes, however, this is not recommended. Don’t try to lose weight while pregnant unless otherwise instructed by a medical expert. Diet should be based around reducing your daily caloric intake and a pregnant woman should be doing the exact opposite; the advised daily calories for a non-pregnant woman stands at or around twenty-one hundred and once pregnant goes up to about twenty-five hundred. There is fairly wide range of opinions about how much one need increase the level of calories in their diet, but the general consensus among health experts is that you should.
Adding an extra three-to-five hundred calories (a recommendation for women entering or already in the advanced stages of pregnancy) into your diet is not conducive to weight loss, and weight loss should not be a goal for your pregnancy. If you are not meeting the daily needs for your body to properly function then the infant- whom at this stage is arguably merely an extension of your body, will not be meeting those requirements either. Starving yourself means starving your baby.
Dieting in pregnancy is a doomed endeavor before it even begins. A pregnant woman should expect to gain anywhere from fifteen to forty pounds depending on your body type. An overweight woman should try to minimize her weight gain to the low end of these figures; fifteen to twenty pounds ought to account for the weight of the baby, the enlargement of the uterus, and other medical factors at the heart of the weight fluctuation typically associated with pregnancy. If you are losing weight during your pregnancy, something is likely very wrong.
In addition to the simple fact that a developing fetus in one’s innards ought to increase that individual’s weight, pregnant women experience a lowering of blood sugar between meals. This is why many pregnant women feel an uncontrollable urge to snack throughout the day. It is notable that a similar drop in blood sugar is what causes cannabis users to be prone to “the munchies,” as they are called. Going into a pregnancy with the expectation to resist the urge to eat is self-defeating. Biology is against you, and unfortunately, biology tends to win in the long run.
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So, what are the biology-permitted best decisions you can make for both your health and that of your unborn child? There are endless volumes of dietary guidelines written by health officials- some of which directly contradict one another. Some say extra fish, others say less or no fish. There is a lot to be accounted for on the personal level. If you are an active individual, and already lead a healthy style your diet will not need to undergo many severe or radical changes.
Truly, there are not many differences in what constitutes healthy eating patterns/fitness habits and what is best for the health of a male or non-pregnant woman. It’s pretty easy to figure out. Staying active is advisable, although don’t go overboard with it ladies; you shouldn’t be in the gym benching or squatting two-hundred pounds if you are expecting, obviously! Nor should you be doing push-ups or sprints. Taking brisk walks, working, and other light exercise is acceptable in the early stages of pregnancy, but it is recommended that you slacken off mostly or entirely around the second and third trimesters.
Besides that, easy and pretty self-apparent rules to generally adhere to are simple enough. Avoid junk food and empty calories, like those found in foods high in sugar or salt. You should be eating organic foods that are high in nutrients like apples, carrots, bananas, legumes, and most other vegetables and fruits. Watch out for processed foods as they tend to come with a lot of chemical preservatives, high fructose corn syrup, and other such additives that can be toxic to the health of your baby.
There is certainly much more to be said about the pregnant woman’s diet; what one should eat, what one should not, recommended portions, the common nutritional concerns, and what times of the day one should eat to best fit their body’s circadian rhythms. I hope to go into greater detail in future articles, but it serves the purpose well to have this perfunctory advice to give you the right idea. A pregnant woman shouldn’t expect to have the discipline nor inclination to follow whatever restrictions she places on her diet one-hundred percent of the time. Everybody has a unique body, and thereby unique pregnancy, and unique needs. Don’t fail to meet yours, simply in the hopes of maintaining your pre-birth figure after birth.