When I was about three months
pregnant, my obstetrician told me, "Certain foods go to the front, and
others go to the back." Since then, no matter how many years I studied
nutrition or how many prenatal classes I taught, no statement was as succinct
or painted as clean an image as that one. So if you're around three months
pregnant, and you've already gained about 20 pounds, most of that weight gain
probably had little to do with your growing fetus and more to do with
overfeeding.
Armed with a cache of wit and
wisdom, I'd like to share a few maternity mantras to help you enjoy this unique
and amazing time in your life -- while also looking ahead to enjoying the way
you look and feel after your special delivery:
The thought of eating for two
could lead to eating too much. Excessive portion sizes and giving into every
craving could lead to double time at the gym after delivery. Even more
seriously, it could put you at risk for complications during pregnancy. On
average, the demands of pregnancy require around an extra 300 calories per day.
The goal is to add foods rich in nutrients you may otherwise not get enough of,
like calcium from milk or fiber from whole grains.
The power of protein is important
for you and your baby to fuel muscles and promote growth. You may be getting
enough protein from your typical diet, but it's important to choose the right
sources of lean protein and be sure to double check that your taking in the
right quantities. Choose chicken, lean meat, low-fat dairy and part-skim
cheeses.