Adopting a healthy diet, with nutrient-rich foods throughout the day will help maximize the little energy you probably have.  Sue Scharf, dietician at NHC Health Centres recommends that new moms include foods that are rich in iron and protein in their daily diets.

Your body needs regular, balanced meals and snacks to keep blood sugar levels stable: eat something small and balanced every three to four hours.

Here are some foods that will help you sustain your energy levels throughout the day:

Lean beef

It is rich in iron and vitamin B-12. The body needs this B vitamin to make blood cells and maintain a healthy nervous system. A deficiency of iron can drain your energy levels, leaving you fatigued and feeling down.

Legumes

Beans, especially dark-coloured ones like kidney beans, are a great source of energy and protein. They are high in fibre and iron. They also improve the sustainability of meals and snacks.

Blueberries

They are antioxidant-rich and filled with vitamins and minerals. They will give you a healthy dose of good carbohydrates to keep your energy levels high.

Whole grains

Incorporate healthy, whole-grain carbs like brown rice, whole wheat cereal and low GI breads in your diet to keep your energy levels up. Carbohydrates found in these grains, in controlled portions ensure that your energy levels are maintained the entire day.

Oranges

A great source of energy, fibre and Vitamin C, this citrus fruit is full of natural slow-release sugar.

Almonds

The best snacks for new moms! Almonds do not only elevate energy levels but metabolisms as well. They are also a good source of healthy fats and calcium. YET, do not have more than 8 at a time, as even too much of a healthy fat can cause body-fat-weight gain.

“You might find it easier to just grab fast foods when you’re tired and in need of a quick energy boost, but try to resist the urge. If you are craving something with a lot of sugar, rather grab some dark chocolate (or fruit). It contains lower amounts of sugar, fat and less caffeine than coffee” says Scharf.

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“Pregnant women might be eating for two, but this does not mean you need to eat twice as much as you normally would. Overeating might lead to excessive weight gain for you, it also puts you at risk for other pregnancy complications”, Dr Nicola Rains, a general practitioner at NHC Health Centres

According to Sue Scharf, dietician at NHC,“Eating healthy is even more important when you’re pregnant, because what you put in your body feeds both you and your baby. Your baby is dependent on you for getting enough nutrition. There are things you can do to get all the necessary nutrients without eating a lot more calories”.

1. Eat a variety of foods to meet your daily needs for protein, calories, carbohydrates, healthy fats, key vitamins and minerals.  Try to look for different colours, types and textures in your food.
2. Try to minimize foods that have more calories but few nutrients. Food like fizzy drinks, fried foods, or foods with extra fat and sugar. To get the healthy calories your baby needs, rather eat a few nutrition-packed snacks like low fat yoghurt, nuts, hard-boiled eggs, fresh fruit and salads such as baby carrots, celery stick; also low fat cracker breads + cottage cheese / hummus.
3. Planning your daily meals gives structure to your eating habits, making it easier to follow a healthy pregnancy diet and help control weight gain.
4. Foods that are close to their natural state are the best. Whole-grain bread or brown rice is  better  than white bread or rice, as well as fresh fruits rather than canned fruits in sugar syrup
5. Be sure to choose healthier fats and oils (such as olive oil and canola oil; also avocado), eat sweets sparingly, and only following a healthy meal.
6. Grab a bowl of home-made popcorn, a home-made fruit smoothie, mixed nuts, a serving of fruit or yoghurt if you feel that you are still not full after a meal.
7. Drink LOTS of water throughout the day.
8. Keep active as well – walk everyday; do a Pilates class (with a properly qualified instructor); join an ante-natal class.

“Remember that while pregnant, your baby’s health and growth are related to what you eat. When you are tempted to help yourself to another place of rice and chicken, remember that you are eating for a baby and not a full-size adult. It is all about quality over quantity” says Dr Rains.

The post 8 pregnancy diet tips! appeared first on All4Baby.

Eating for two an excuse to have bigger meals

While many pregnant women may use “eating for two’ as an excuse to have huger meals, it’s best to know that overindulging might lead to some complications during pregnancy.

“Pregnant women might be eating for two, but this does not mean you need to eat twice as much as you normally would. Overeating might lead to excessive weight gain for you, it also puts you at risk for other pregnancy complications”, Dr Nicola Rains, a general practitioner at NHC Health Centres.

300 more calories per day

You may sometimes feel so hungry you could eat two horses. You should certainly be increasing the amount of certain nutrients, but you need about 300 more calories per day, if you are at a healthy weight. This will increase to about 450 more per day in your third trimester.

Too much weight affects you physically

Dr Rains :“Gaining too much weight during pregnancy affects you physically, increasing pain in your legs and your back. It also increases your risk of developing gestational diabetes, heartburn, high blood pressure and may affect your baby’s weight”.

Gestational diabetes and heartburn

Gestational diabetes is when your body is not able to make or use insulin properly during pregnancy, leading to an increase in blood sugar levels. This type of diabetes can affect the developing baby during pregnancy as well as during delivery and for a short while thereafter.

Heartburn also becomes an issue, more especially if you’re further along your pregnancy. The baby crowds out the digestive tract and puts more pressure on your intestines and stomach. Eating more than normal only worsens the heartburn and indigestion.

Absorbing too many calories also affects your baby’s weight. When you gain too much weight, it’s likely that you will give birth to a larger baby. This can result in the need for an assisted vaginal delivery or a higher rate of caesarean section when there is disproportion and prolonged labour and/or foetal distress.

Sue Scharf, dietician at NHC :“Eating healthy is even more important when you’re pregnant, because what you put in your body feeds both you and your baby. Your baby is dependent on you for getting enough nutrition.”

“Remember that while pregnant, your baby’s health and growth are related to what you eat. When you are tempted to help yourself to another place of rice and chicken, remember that you are eating for a baby and not a full-size adult. It is all about quality over quantity” says Dr Rains.

The post Nutrition for pregnant women: Eating for two does more harm than good! appeared first on All4Baby.