Dieters Beware: Dieting Before Pregnancy Boosts Prenatal Weight Gain
Were you a dieter before you were pregnant?
If so, be especially carefully with your weight gain during pregnancy.
Women who were habitual dieters before they became pregnant have a tendency to gain more weight during their pregnancy than those women who maintained a healthy weight without dieting. Researchers have found that women who were yo-yo dieters or “weight cyclers” on average gained an additional five extra pounds throughout their pregnancy than non-dieting women. A possible explanation for the additional pregnancy weight gain is that the repeated dieting and eventual overeating could distort the ability to know when you’re full.
So if you’ve been known to diet regularly before you became pregnant, be extra careful not gain those additional pounds. Obstetrics and gynecology experts recommend that 40 pounds should be the maximum prenatal weight gain. Gaining more than 40 pounds during your pregnancy can increase your risk for having a too heavy baby, along with other discomforts during pregnancy including lower back pain and problems sleeping.
Follow these tips to help you stay within the recommended prenatal weight gain:
Know How Much You Weigh & Follow Your Total Weight Gain
Even though the numbers start looking scary and you’re entering new heights you’ve never experienced or surpassed before, keep your eye on them. Getting on the scale backwards at the doctor’s office and not following your monthly weight gain can mentally allow you to be more lax about the foods you’re eating and the amount of exercise you’re getting.
Don’t Increase Your Caloric Intake in the 1st Trimester
A woman who is at a normal weight (not underweight, overweight or obese) does not need any extra calories during her first trimester of pregnancy.
Remember You’re Not Really Eating For 2
During the 2nd and 3rd trimesters, a normal-weight pregnant woman needs an additional 300 calories per day. That’s not a lot. Drinking an additional one cup of skim milk per day already increases your caloric intake by 100 calories.
Choose Foods That Deliver the Goods
Nutrient dense foods have fewer calories and have the nutrients to support your baby’s proper growth and development. Examples include yogurt, spinach, whole grains, lean beef and chicken; a healthy combination of which contain protein, iron and calcium – all things you and your baby need. And do strive for variety in your diet. Along with your daily prenatal vitamin, choose from an assortment of foods to ensure you and your baby are getting the best balanced prenatal nutrition you need.
Don’t Eat Empty Calories
I know, pregnancy cravings are tough to ignore. And ignoring your sweet tooth or denying your fried food fix isn’t necessarily always the best idea. There’s not secret: the key is moderation. Eating a limited amount of foods high in fat and calories such as desserts will ensure you’re not feeling deprived – and it will also help you to not be tempted to overeat in the long run.
If you are eating a healthy diet before you become pregnant, you may only need to make a few changes to meet the special nutritional needs of pregnancy. According to the American Dietetic Association (ADA), a pregnant woman needs only 300 calories a day more than she did pre-pregnancy. The ADA recommends that pregnant women eat a total of 2,500 to 2,700 calories every day. These calories should come from a variety of healthy foods.
But what pregnant women eat is more important than how much. A pregnant woman needs more of many important vitamins, minerals and nutrients than she did pre-pregnancy. To get enough nutrients, pregnant women should take a multivitamin or prenatal vitamin and eat healthy foods from the four basic food groups everyday including:
Fruits and Vegetables
Pregnant women should try to eat 7 or more servings of fruits and vegetables combined (for example: 3 servings of fruit and 4 of vegetables) daily.
Fruits and vegetables are rich sources of fiber, vitamins and minerals. Fruits and vegetables with vitamin C help you and your baby to have healthy gums and other tissues. Vitamin C also helps your body to heal wounds and to absorb iron. Examples of fruits and vegetables with vitamin C include strawberries, melons, oranges, papaya, tomatoes, peppers, greens, cabbage, and broccoli. Fruits and vegetables also add fiber and minerals to your diet and give you energy. Plus, dark green vegetables have vitamin A, iron, and folate, which are important nutrients during pregnancy.
One Serving Fruit = 1 medium apple, 1 medium banana, 1/2 cup of chopped fruit, 3/4 cup of fruit juice One Serving Vegetable = 1 cup raw leafy vegetables, 1/2 cup of other vegetables (raw or cooked), 3/4 cup vegetable juice
Whole-grains or Enriched Breads/Cereals
Pregnant women should eat 6 to 9 servings of whole-grain or enriched breads and/or cereals every day.
Whole-grain products and enriched products like bread, rice, pasta, and breakfast cereals contain iron, B vitamins, minerals, and fiber. Some breakfast cereals are enriched with 100% of the folic acid your body needs every day. Folic acid has been shown to help prevent some serious birth defects. Eating breakfast cereals and other enriched grain products that contain folic acid is important before and during pregnancy.
One Serving Cereal/Bread = 1 slice bread, 1/2 cup of cooked cereal, rice, or pasta, 1 cup ready-to-eat cereal
Dairy Products
Pregnant women should try to eat 4 or more servings of low-fat or non-fat milk, yogurt, cheese or other dairy products every day.
Dairy products provide the calcium you and your baby need for strong bones and teeth. Dairy products are also great sources of vitamin A and D, protein, and B vitamins. Vitamin A helps growth, fight infection, and vision. Pregnant women need 1,000 milligrams (mg) of calcium each day. If you are 18 or younger, you need 1,300 mg of calcium each day.
Try to eat low-fat or non-fat milk and milk products to lower your fat intake. Other sources of calcium include dark green leafy vegetables, dried beans and peas, nuts and seeds, and tofu. If you are lactose intolerant or can’t digest dairy products, you can still get enough calcium. There are several low-lactose or reduced-lactose products available. In some cases, your doctor might recommend a calcium supplement.
One Serving Dairy = 1 cup of milk or yogurt, 1 1/2 oz. natural cheese, 2 oz. processed cheese
Proteins
Pregnant women and their growing babies need 10 grams of protein more than non-pregnant women. Pregnant women should eat 60 grams of protein every day.
Two or more 2-3 ounce servings of cooked lean meat, fish, or poultry without skin, or two or more 1 ounce servings of cooked meat contain about 60 grams of protein. Eggs, nuts, dried beans, and peas also are good sources of protein. But don’t rush out and buy high protein drinks! Women in the United States regularly eat more protein than they need. So you probably won’t have to make an effort to eat the needed 60 grams of protein a day.
Don’t eat uncooked or undercooked meats or fish. These can make you sick and may harm your baby. Pregnant women should also avoid deli luncheon meats.
Protein builds muscle, tissue, enzymes, hormones, and antibodies for you and your baby. Protein-rich foods also have B vitamins and iron important for your blood.
One Serving Protein = 2-3oz. of cooked lean meat, poultry, or fish, 1 oz. meat also = 1/2 cup cooked dried beans, 1 egg, 1/2 cup tofu, 1/3 cup nuts, 2 T. peanut butter
