Earlier this summer, I asked you for your fitness/health/nutrition related questions for Max Muscle Owner Corry Matthews to respond to. Thanks, Corry!
Eating for Two
You've always considered yourself a healthy eater. You take special precaution to make sure you have enough protein, the right amount and types of carbs, you've included the 5-9 servings of fruits and veggies and the good fats...but now you're about to have a baby or just had one...now what? The same principles of healthy eating and supplementation apply to pregnancy and postpartum but the difference is - what you eat, your baby also eats. Many moms find that they actually eat healthier knowing their baby is eating what they are eating. However (yep, me included) many moms also like to indulge in their yummy, not so healthy friends - the fast food, desserts and oh so necessary salt - THAT IS OK TOO!
Lets talk specifics:
With a growing baby in the uterus, mom will go through many different phases of what she is craving and what she wants to eat. Here are the basics:
• Protein - provides the basic building blocks for growing tissue (aka BABY). The National Academy of Science recommends 74-100 grams of protein per day during pregnancy. Try to get protein in small amounts throughout the day - not into eating meat, try protein shakes, and dairy.
• Carbohydrates - ah, this number is elevated during pregnancy to give the mom and baby energy. The RDA (recommended daily allowance) is 175 grams per day. My rule of thumb, 80% of the time choose healthy carbohydrates and the other 20% choose what your body is really craving - sweets, salt, etc.
• Fats - have a variety of fat daily. Great choices include nuts, avocado, olive oils and fatty fish. Pay careful attention to fish with high mercury levels and eat them no more than once per week (albacore tuna).
• Remember, you only need an additional 200-300 calories in the 2nd and 3rd trimesters. Most women only need to gain 25-35 pounds of weight during pregnancy; anything above this is weight you will be working extra hard in the gym post baby to take off, while you are overly tired and adjusting to a new schedule. So, indulge, but not too much!
This post is brought to you by Corry Matthews, owner of Max Muscle Sports Nutrition in Manassas and Springfield. Corry is a mother of 2, author, and certified nutrition expert with a speciality in pregnancy-related nutrition. You can reach her at:
Corry Matthews 703-772-7113