pregnancy food diary

Food Diary: Track Your Eating and Develop a Healthy Eating Plan

Between fatigue, "morning" sickness, and hunger greedy, pregnancy can make it a challenge to eat right. But the baby is grown dependent on their mothers for sustenance, so you will want to make good choices about what goes into your mouth - and into your uterus. Read on to find the eight most important thing nutritionists recommend for healthy eating and weight gain during pregnancy.

"Know your numbers," said Jessica Corwin, a registered dietitian and nutrition community educator for Spectrum Health in Michigan. "We have to get a different amount of weight based on personal BMI us. It helps to ask your doctor how much you should get."

guidelines call for women who start pregnancy at a healthy weight to put on between 25 and 35 pounds. Women who are underweight or have twins or multiples are advised to gain more, while women who are overweight or obese should gain less. Get the details about.

Those extra pounds are very important for the growth and development of your baby. ? But with a typical baby weighing 7.5 pounds, what all the rest of the weight for

Here's a breakdown: A pregnant mother's breast add up to 2 additional pounds because they swell in preparation for feeding the baby. Developing placenta and uterus adding 4 pounds. Factor in the extra blood flowing through your body - up to 3.5 pounds, which is why the iron needs of pregnant women is very high - and 6 to 8 pounds of amniotic fluid and other fluids, and you're starting to feel heavy. Plus, your body will need up to 9 more pounds of fat for use as energy reserves during pregnancy and lactation.

Do not assume that pregnancy is a good time to suspend your gym membership. It's important to stay physically active for your own health and your baby. Hitting the treadmill or attend pregnancy yoga makes your body strong, can help prevent, and can help you avoid weight gain too much, which can cause the baby is too large. also prepare you for the main exercise. delivery

American College of Obstetricians and Gynecologists recommends that pregnant women (which has been approved by their providers to work out) the training to at least 20 to 30 minutes on most, if not all, days of the week. Unfortunately, many mothers-to-be do not exercise a lot.

"Many of my patients tell me they are not active at all," said Eleana Kaidanian, New York registered dietitian who counsels pregnant women.

Kaidanian recommend fitting in exercise whenever and however you can. "Even if it's only a 10 minute walk around your apartment after a meal, it's 30 minutes you have not done before."

The Institute of Medicine recommends that pregnant women drink 10 8-ounce glasses or other beverages each day. (If it's warm out or you exercise, drink even more.)

When Kaidanian ask pregnant patients to him what they drink when they are thirsty were, more often than not, they register soda, juice or coffee. However, it is best to maintain and sugar to a minimum during your pregnancy. (Even 100 percent fruit juice contains a lot of natural sugar.)

"Water is the best source of hydration," said Kaidanian. If you do not keep track of your fluid ounces, just tote a water bottle with you wherever you go and drink throughout the day until your urine is clear or pale yellow in color -. A sign of proper hydration

If plain water does not appeal - or even revolting - try mineral water with different flavors (such as lemons, oranges and berries) or water with lemon juice. Spa or makeup water. Keep a jug of tap water in the fridge and add the cut oranges, apples or other fruit with delicate flavors to infuse

I forgot. It's too big. I'm not like that.

Kaidanian heard many reasons to miss a single day and receive from them. Just take yours, he said, because of prenatal vitamins is a nearly effortless way to ensure you and your baby get the nutrients you need. diet Many women deficient in vitamin D and iron and folic acid, which is very important in the prevention of neural tube defects such as spina bifida.

"It's hard to meet your daily nutritional intake for every single nutrient unless you plan on specifically what you need for your body, and most people do not do that," said Kaidanian. "They make so many different types of prenatal vitamins now - chewables, gummies, and vitamin mini even for those who find them difficult to swallow - absolutely no reason."

Getting too much weight during pregnancy increases your risk for complications such as birth and.

excess weight can lead to larger babies, which can make for a harder delivery, said Daniel Roshan, a maternal-fetal medicine specialist in New York City and an assistant professor at New York University.

"We try to keep our c-section lower levels, so that we really emphasize diet," said Roshan. If the mother expects is unhealthy eating, he said, "it's like a baby sitting around having a tan all day. He got fat. When it comes to shipping, it's harder for him to get out, so there is a greater chance of complications."

When you, the thought of a great meal can really turn your stomach. And later in pregnancy, your baby crowds the stomach and other digestive organs, eating even a simple sufficient amount of food at one time can be uncomfortable.

Do not hesitate to focus on eating frequent mini-meals. "Eat small meals often helps for continuously making a little something in your stomach and make your blood sugar even," said Ashley Roman, director of New York University Mrs. Fetal Care Center.

Stock your kitchen with healthy staples so you can easily grab. Wash fresh fruit before serving time and keep bags of trail mix in your desk at work. string cheese and wheat crackers satisfactory as well. Try whipping up a batch of smoothies for the weekend, then freeze them in individual jars.

At night, keep the jar in the refrigerator to defrost. Come the morning, add some wheat germ or flax seed and call it breakfast.

"Every bite when you are pregnant affects your baby, so if you can include nutrition, you will feel better about snacking," says dietitian Jessica Corwin

This fine just to give to your food cravings in moderation, but it's smart to - .. especially if they become frequent item on your menu

for example, if you regularly miss the pizza, following in the footsteps Ellie Krieger and make pizza on wheat English muffin with part-skim cheese, tomato sauce, and spinach. "I crave the pizza continuously," said Krieger, who hosted the Food Network's Healthy Appetite and is the author of Wonders working days. "It hit the spot without all out and have a big, greasy slice every day."

chocolate craving? Krieger suggests stirring a tablespoon of cocoa powder and a bit of sugar into a glass of warm, low-fat milk. "You get a bonus of antioxidants from cocoa and calcium from milk, it's a perfect snack size - about 200 calories, and fill it."

Bonnie Rochman is a health writer who was working on a book on how genetics is reshaping childhood.

ACOG. 2015a. Committee Opinion No. 650: Physical Activity and Exercise During Pregnancy and Postpartum Period. The American College of Obstetricians and Gynecologists. [Accessed October 2016]

ACOG. 2015b. Nutrition during pregnancy. The American College of Obstetricians and Gynecologists. [Accessed October 2016]

ACOG. Undated. FAQ119: Exercise during pregnancy.

IOM. 2005. The dietary reference intakes for water, potassium, sodium, chloride, and sulfate. Food and Nutrition Board, Institute of Medicine, National Academies. [Accessed October 2016]

uptodate. 2016. Nutrition in pregnancy. [Accessed October 2016]

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