Healthy Eats » Healthy Pregnancy

Healthy Pregnancy: Staying Hydrated

Dana Angelo White — Thu, 05 Nov 2009 17:05:01 +0000

Eating healthy isn’t the only thing you have to do when you’re pregnant. Along with more calories, you need to get more fluids to keep everything running smoothly.

You Are What You…Drink?
During my pregnancy, I made the mistake of letting myself get dehydrated once and, boy, was I sorry. I went for a long walk on a hot day and before it was over, I felt like I got hit by a truck! With all the extra blood flowing to your baby, you need to take in extra fluids to help keep everything working properly. Dehydration actually makes you more tired (and you’re tired enough already), but thankfully, it’s easily avoidable.

It may seem backwards to drink more when you’re already puffy and swollen, but doing it keeps your body balanced. You’ll need to continue to drink more even after the baby comes — for breastfeeding!

Tips for Moms-To-Be

Don’t leave home without it: Keep something to drink with you at all times.
All fluids count: We absorb water the fastest, but all beverages help keep you hydrated – so mix it up.
Chill out: People tend to drink more when beverages are chilled. Throw a few ice cubes in your glass or refillable plastic bottle.
Rise and shine: Start your morning with a small glass of 100% fruit juice; it’ll also give your blood sugar a boost.
Sweet Dreams: Keep a glass of water by the bed — you’ll be getting up frequently anyway so take a few sips every time!

More on getting hydrated:

Flavoring Up Your Water
How Much Water Do You Really Need?

Healthy Pregnancy: Getting Some Exercise

Dana Angelo White — Thu, 29 Oct 2009 15:00:46 +0000

When you’re pregnant, it’s important to take care of your body — that means getting exercise as well as following a healthy diet. So get out those comfortable workout clothes (this isn’t the time for skin-tight spandex), lace up a pair of supportive sneakers and get moving.

Staying Fit
Exercise can help keep you strong (you’ll need all your strength for labor). Plus, it can be a great stress-reliever. The only rules are to check with your MD before you get started and to do something that you enjoy. For my pregnancy, I’ve chosen to spend as much time outside as possible –- jogging eventually turned to walking as I’ve gotten farther along. On rainy days, I headed to the gym. But you can get plenty done in the comfort of your own living room — no gym membership required! A yoga mat and some five-pound dumbbells are all you need.

Good Moves
Here are some fun ways to keep in shape. If you’ve never tried any of these types of exercises before, pregnancy is not the best time to start. Take it slow and do only what’s comfortable. And don’t forget to stay hydrated! (Remember: Always check with your doctor before starting an exercise regimen.)

Walking: Visit a nearby park or take the dog around the neighborhood.
Stretching: Give those tired muscles a boost with gentle stretching — the more you do, the better you’ll get at it.
Light Weight Training: Try bicep curls with five-pound dumbbells; toe raises will boost those lower leg muscles. Check out Fit Pregnancy for some more ideas.
Prenatal Yoga: Ask your mommy friends to suggest a good instructor in your area.

Healthy Pregnancy: Planning Ahead in the Kitchen

Dana Angelo White — Thu, 08 Oct 2009 14:05:11 +0000

I’m due in a few short weeks. Once my baby arrives, most of my time and energy will go to him or her — at least until we get into a routine. To spare my husband and me endless nights of takeout, I’m planning ahead by stocking my fridge and freezer with some delicious and healthy foods. Here’s what’s cooking.

The Plan
Even after the baby arrives, it’s still important for moms to get extra calories so they can keep their energy high, heal from delivery and have fuel for breastfeeding. These recipes will keep my family covered.

Muffins
Muffins are perfect for a quick breakfast or midnight snack (new moms will inevitably be up) — add a nonfat yogurt or a piece of fresh fruit and you’ve got a meal. Store a baked batch in the freezer and give a quick zap in the microwave to defrost.

Pear and Apple Muffins
Fig Bran Muffins

Chicken Stock
I could buy the canned or boxed stock, but the homemade version tastes so much better. Stocks are great for quick soups or as a flavored, cooking liquid for rice, risotto or couscous.

Make Your Own Stock
Whole Wheat Couscous with Parmesan and Peas

Soup & Chili
These are a perfect heat-and-eat dinner for cool fall and winter nights. Make a fresh salad, heat some up on the stove and dinner’s ready.

Zucchini Vichyssoise
Chili, Lightened Up

Tomato Sauce
In my Italian family, tomato sauce is good for just about anything. My go-to recipes are classic pasta dishes tossed with veggies or meatballs or easy pizzas.

Roasted Tomato Sauce
Pizza Snacks

Freezer to Oven
If you’re pressed for time, these dishes (and many of the ones above) can go right from the freezer to the oven. For faster cooking, remember to take them out the night before to defrost in the fridge.

Quesadilla Lasagna
Macaroni and Cheese, Lightened Up

Sweet Treats
Don’t forget about dessert! These plan-ahead sweets are perfect when a craving strikes or unexpected guests stop by to meet the baby — they all freeze and defrost beautifully.

Healthy Pregnancy: Supplement Picks

Dana Angelo White — Wed, 30 Sep 2009 16:00:00 +0000

I’m not a big fan of supplements and try to get all my nutrients from healthy foods, but when you’re pregnant, your body needs an extra boost from a few key nutrients.

Nutrition Needs
Certain nutrients become more important when you’ve got a baby on board. A balanced diet of fruits, veggies, whole grains, lean protein and healthy fats is a must, but to make sure you’re covered with all the vital nutrients, your doc might recommend some supplements. The good news is that a few pills can give you what you need, and there are even some options if you’re not big on pill swallowing.

Prenatal Vitamins
Prenatal vitamins help make it easy to get many of the extra nutrients you need in one pill. Even if you already take a multivitamin, swap it out for a specially formulated prenatal one. If you’re trying to get pregnant, be proactive and start taking it early. Taking them won’t hurt and some of the nutrients are good to have even before you find out that you’re pregnant. Also, try to set aside a specific time to take them — I take my daily dose before bedtime to avoid stomachaches.

Prenatals will give you a boost of folic acid, which helps to prevent a specific kind of spinal cord defect in growing babies, and other B-vitamins, which are good for energy production. These multivitamins are also formulated to contain the right doses of iron, minerals and other vitamins for moms-to-be. For example, you don’t want too much of a particular form of vitamin A (called retinol) because it can hurt the baby. Don’t rely on giving yourself individual doses or turn to your usual once-a-day multivitamin; a good prenatal will get the dose just right.

Trader Joe’s makes a good over-the-counter vitamin, and you can also get a prescription from your MD. I’m not gonna sugarcoat it — these vitamins are BIG. If you have trouble swallowing pills, there are some chewable brands on the market; ask your doc what they recommend.

Omega-3 Fats
Omega-3 fats from fish oils are good for your heart and for a growing baby. The form called DHA, which is also found in fatty fish like salmon, help your baby’s brain and neurological system develop (it’s good for mommy’s brain power, too).

Many fish oil supplements are a combo of a few kinds of omega-3 fats, so choose a supplement with the most DHA. Some prenatal vitamins come with a dose of DHA, or you can buy them separately. I like Nordic Naturals DHA formula, which has about 450 milligrams of DHA. They’re easy-to-swallow gel caps with no fishy aftertaste. For more protection against fish breath, always take fish oils on a full stomach. I just pop them before bed with my prenatal.

Calcium
Many women do not get enough calcium, and during pregnancy, your needs are even higher. Calcium helps to keep your bones strong and helps your baby’s bones grow (especially in the third trimester). Along with eating calcium-rich foods, supplements can help you reach the recommended amount of 1,300 milligrams per day. Calcium pills are also famously large; choose chewable ones like Viactiv or Adora. You can get some calcium while you fight off heartburn by taking TUMS — they’re also a calcium supplement.

Good to know: You can only absorb 500 milligrams of calcium at a time, so spread out your supplement and food intake. Take 500 milligrams in the morning and another dose at bedtime.

Healthy Pregnancy: Judgment Calls

Dana Angelo White — Thu, 24 Sep 2009 14:00:52 +0000

There are a few schools of thought about avoiding caffeine, alcohol and artificial sweeteners. Here is how I’m approaching it.

The Dangers
Caffeine: Along with that wake-you-up jolt, caffeine can increase your heart rate, make heartburn worse, cause jitters and mess with a good night’s sleep (and you need to rest now, while you still can). The biggest concern is too much caffeine may increase your risk of miscarriage. It’s not just in coffee — tea, soda, teas, ice cream, chocolate and even several over-the counter medicine have caffeine. The occasional chocolate is fine; it’s the caffeinated beverages, which pack the biggest punch, that you want to skip. I made the switch to an occasional decaf coffee. Despite their name, decaf beverages do contain small amounts of caffeine, so I only have a few small cups a week, max! Herbal teas are also a good choice — they’re completely caffeine-free (but green and black tea do have caffeine).

Alcohol: Drinking too much can harm baby’s development because it gets into their forming bloodstream. Some gals worry that they may have had a few drinks before they knew they were pregnant; the chances of this being harmful are pretty small. Your best bet is to slow down your alcohol consumption when you’re trying to get pregnant and to stop as soon as you find out you are.

Fake sugars: Artificial sweeteners are calorie-free sugar replacements that lurk in more foods than you might think (diet sodas, candies, flavored waters and some yogurts, to name a few). I view these “sweeteners” as chemicals, and the less of those I put them in my body the better. These substitutes are a sweet blessing to those who suffer from diabetes, but you can still limit your intake during pregnancy. The American Pregnancy Association does warn that some artificial sweeteners may be safer than others. Read more in my breakdown of the different kinds on the market.

The Bottom Line
I made the decision to cut these things out of my diet completely when I learned I was pregnant. Believe me, I miss that glass of wine with dinner or the occasional diet soda (a combo of caffeine and artificial sweeteners), but I can live without them for nine months (the first eight have already flown by). When I put the breaks on coffee, I was surprised by my caffeine withdrawal. I had a splitting headache for two weeks, and I had only been drinking about a cup a day!

Like with the alcohol, if you’re trying to get pregnant, use that time to start weening off caffeine rather than going cold turkey. If I need some oomph, I keep these natural energy-boosting foods in mind and on my plate.

Of course, the smartest move is to discuss choices with your doctor or registered dietitian.

Healthy Pregnancy: Making Food Your Friend, Not the Enemy

Dana Angelo White — Wed, 16 Sep 2009 13:45:45 +0000

No doubt, being pregnant is wonderful, but there are definitely a few things that aren’t so fabulous. Eating especially can bring on the problems, but food can also be your friend in times of need.

What’s Happening?!
Drastic shifts in hormones affect your body in so many ways. To make sure your baby gets all the nutrients from the foods you eat, your digestive system slows down. Of course, you want your system to take it slow and easy, but these changes can also leads to morning sickness, heartburn and everybody’s favorite, constipation. I always try to remind myself (no matter how bad it gets) that it’s all for a great cause.

Morning Sickness
Experts don’t completely understand all the reasons why women get morning sickness, but in the early stages of pregnancy, there’s a really good chance you’ll be nauseous, puking or both (lucky you!). Despite the name, it doesn’t just happen in the morning. Fortunately, I avoided the constant throwing up (Toby wasn’t so lucky), but I did feel sick nonstop for about 6 weeks.

Eat small meals. You’ll feel even worse on an empty stomach.
Carry crackers or a granola bar with you for an emergency snack.
Carb-rich food like crackers, breads and pasta always made me feel better.
Ginger ale, ginger tea and even ginger candies may help settle your stomach.
Stay hydrated, especially if you are throwing up a lot. Dehydration will only make you more exhausted.

Heartburn
Like the morning sickness, slower digestion and the baby taking up extra room in your abdomen can lead to heartburn.

Avoid spicy foods and other irritants like chocolate if you’ve been feeling “fired up.”
Eat small meals slowly. Try eating half, wait 30 minutes and then eat the rest. Huge meals make you feel uncomfortable.
Check with you doctor about some safe medicines to help. Antacids like TUMS can help and give you an extra dose of calcium.
Sit up for at least 30 minutes after eating.

Constipation
Constipation and all the fun bloating that comes along with pregnancy can make you miserable.

Eat plenty of fiber-rich foods (whole grains, fruits, vegetables and legumes).
Drink lots of fluids. Dehydration only makes things worse
Get moving. Walking and light exercise can help.
Relax. Stress and anxiety can make things more difficult.

TELL US: What has been your trick for soothing those pregnancy ailments?

Healthy Pregnancy: Foods to Avoid

Dana Angelo White — Wed, 09 Sep 2009 12:00:56 +0000

What can’t I eat now? That’s one of the first questions that pops into your mind when you find out you’re pregnant. Sure, you cut out the alcohol and avoid caffeine, but what about those foods that might have lurking bacteria? Here are some I skip to cut back the risks.

“Preggers” Beware
The list of risky foods for pregnant women varies depending on who you ask, but most agree that when you’re pregnant, your immune system is more susceptible. Because of this, you need to be extra cautious about food-borne illnesses. Here are some of my main no-no foods because they may be contaminated with harmful bacteria.

Cold Cuts and Cured Meats
Yep, that means no turkey sandwiches or hot dogs for the time being. Cold cuts and other processed meats can be tainted with listeria monocytogenes. Experts say that pregnant women are three times more likely to become infected (which can cause a miscarriage in the third trimester). Another concern is nitrates, a common preservative found in deli and cured meats like bacon; the Center for Science in the Public Interest warns pregnant women away from them as well.

Unpasteurized Eggs and Dairy Products
Because they’re not pasteurized (which kills off bacteria), steer clear of raw milk, raw cheeses and unpasteurized eggs. Soft cheese like Brie, Camembert and blue are some of the ones to especially watch out for. The good news is there are many safe varieties — just check labels to make sure the ingredients are pasteurized.

Raw and High-Mercury Seafood
Cooked seafood should be fine, but raw seafood (from sushi to clams on the half shell) can contain dangerous bacteria and parasites. But even if you’re eating cooked seafood, skip swordfish, large species of tuna and king mackerel, which have high amounts of mercury that may harm your growing baby. If you’re a fish lover, Gotmercury.org has a good list of safer sources and cool calculator that can help you add up your intake.

What About Ice Cream?
This one was new to me. Some soft serve ice creams and frozen yogurts might have listeria in them if machines aren’t cleaned properly (ick!). I’m addicted to the scoopable, old-fashioned stuff (which is safe), but it’s something to keep in mind if you’re trying to beat this end-of-summer heat with a cup of fro yo.

Don’t Be Shy!
When in doubt, do some digging. Check the ingredient lists on food labels to make sure things are pasteurized. Ask questions when you’re at restaurants and markets. I’m a cheese fan, but had to say a temporary good bye to many of my top picks from the local cheese shop. I never realized how many of my favorites were unpasteurized — glad I asked!

Some More Quick Tips
Here are a few more friendly reminders:
- Wash your fruits and vegetables completely whether before cooking or eating them raw.
- Cook your meats thoroughly to kill off any possible salmonella or other bad bacteria.
- Skip the raw cookie dough, Hollandaise sauce, Caesar dressing or any other food that contains raw eggs.

Check out Dana’s previous post on eating healthy while pregnant.

Healthy Pregnancy: Don’t Eat for Two

Dana Angelo White — Thu, 03 Sep 2009 19:03:25 +0000

“Are you hungry? Have more! You’re eating for two now.”

I’m pregnant with my first child, and it seems like everywhere I go everyone keeps telling me to eat, eat and eat some more. When you’re expecting, figuring out what and how much to eat can be tricky (even for a dietitian like me). Here is what I’m keeping in mind to help me stay healthy and energized. Rule #1: You’re not eating for two. Sorry!

How Much?
All moms-to-be want to make sure they’re giving their babies everything they need, but just because you’re pregnant doesn’t mean you have a free pass to eat whatever and whenever you want (I wish!). When pregnant, you should only gain about 25 to 35 additional pounds (give or take a few). That’s about two to four pounds in the first trimester, and then one pound per week thereafter. To keep in that range, you just need to bump up your calories by about 350 to 450 every day — and that’s only in the second and third trimesters. Don’t let others fool you; just because you have a baby on board, it doesn’t mean that you’re burning way more calories than usual and should eat twice as much to get extra nutrients or indulge crazy cravings.

If you overdo it, that can lead to too much extra weight (and more to lose after the baby arrives); plus, you’ll get stomach aches, fatigue and heartburn. Thanks to raging hormones, I’m getting enough of those without the help of extra calories! Besides, you probably don’t have a bunch of extra time now to relax and recuperate if heartburn strikes (I know I don’t). So I need to make sure my food choices are easy, healthy and things that, quite frankly, don’t make me want to puke.

Snack It Up!
So how do you get those additional calories smartly? One to two extra snacks a day does the trick. As your pregnancy progresses, snacking helps even more because the room in your abdomen becomes limited as the baby grows. I’ve found that eating small, frequent meals and snacks keeps me full, helps me get my needed nutrients and keeps an upset tummy at bay. Better still, it helps keep my energy levels high throughout the day.

Dana’s Go-To Snacks!
Here are some simple favorites that I’ve been relying on:

2 tablespoons peanut butter and 1 tablespoon jelly on whole wheat bread (450 calories)
6 ounces of low-fat yogurt with 1/2 cup of berries and 1/4 cup of granola (360 calories)
1 cup whole-grain cereal with skim milk and a sliced banana (340 calories)
1/4 cup of almonds and a string cheese (285 calories)
1 apple, 1 ounce of cheddar cheese and 5 whole wheat crackers or pretzel rods (240 calories)
1 scrambled egg in a whole-wheat wrap with salsa (195 calories)
1/3 cup hummus and 10 baby carrot sticks (175 calories)
A small smoothie with fresh fruit and yogurt (200-250 calories)

TELL US: How did you eat sensibly during your pregnancy? What did you snack on?