Pregnancy, sometimes known as the miracle of life, is a different experience for everyone. Whether you’re excited, nervous, or surprised, there’s no doubt that pregnancy is a life changing event from the moment of conception.
In addition to changes to the family dynamic, there are a variety physical, hormonal, mental, and nutritional changes expected for the mother.
Read on to learn the recommendations around what to eat, what not to eat, and how to manage morning sickness!
Myth or Fact: Does being pregnant mean eating for two?
Have you ever heard the phrase “eating for two” in relation to pregnancy? Does it truly mean that you can and should eat twice as much?
Unfortunately, the answer is no. While caloric needs do increase when pregnant, you only need an additional 350-450 calories per day, and only during the second and third trimesters. For the average individual, this works out to a 20% increase in calories and is equivalent to adding an extra snack or two each day.
The best recommendations to ensure you are getting all the nutrients you and your child need is to eat according to Canada’s Food Guide. This involves eating a variety of foods over several meals and snacks, focusing on vegetables, fruits, lean proteins, and whole grains. Fish consumption is also important when pregnant since it provides omega-3 fats such as DHA and EPA which aid in brain, nerve, and eye development.
To eat, or not to eat
There are a number of foods that may pose a risk to your growing baby; as such, careful consideration must be made when choosing what to eat.
To decrease the risk of foodborne illnesses, always wash your hands, cooking utensils, and the outer surfaces of fruits and vegetables. Ensure proper food safety handling by cooking meats to the necessary temperature, storing appropriate foods in the fridge within two hours, and eating leftovers within 2-4 days.
Avoid eating raw, undercooked, or unpasteurized foods such as sushi, clams, hollandaise sauce, raw cookie dough, feta, and brie.
Fish high in mercury, such as shark, swordfish, marlin, escolar, and tuna should not be consumed more than once a month. Low mercury fish such as salmon, herring, and mackerel are encouraged in order to meet the omega-3 fatty acid recommendations. Light, canned tuna (skipjack, yellowfin, or tongol) is safe to eat.
Caffeine is recommended to limit to 300 mg per day (2 small cups of coffee), while alcohol should be completely avoided. To learn more about what to limit or avoid when pregnant, speak to a registered dietitian.
Tips for Managing Morning Sickness
Morning sickness is the bane of every pregnant woman’s existence. Some women only experience nausea and vomiting in the first trimester, while for others it may last the entire pregnancy. Read on to learn some important tips for managing morning sickness.
Keep your stomach full. Having an empty stomach is more likely to make you feel worse—which is where the name morning sickness comes from: having an empty stomach in the morning after sleep. Eat every few hours, breaking the day up with many small meals and snacks. Eat before getting out of bed—or even before sitting up. Keep some plain foods such as crackers, bread, or dry cereal at the bedside table.
Prevent your stomach from being overly full by drinking liquids before or after meals instead of during. Avoid caffeine since it relaxes the opening to the stomach. Limit foods that stay in the stomach longer, such as high fat foods. Be aware of foods with strong odors or tastes that may affect you more.
Speak to your doctor if symptoms are severe or persist as medication may be warranted.
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