The first trimester is the toughest when it comes to eating and controlling your weight. You all know what I am talking about. You feel sick all day long, you cannot eat, even if you eat you may not be able to keep it in, and heightened sense of smell does not even let you look at some food groups. Controlling yourself in the first trimester is very hard and you are likely if you can eat some food then keep it actually in.
During my first trimester I could only eat bagel with cream cheese, pizza, pasta with cheese and any citrus fruit. I could not stand garlic, hummus or anything green including salad spinach etc. I knew not eating would make me weaker and also I had to go to work so I would have a bagel in the morning, some fruit in the afternoon, then pizza and some soup in the evening. I knew I was not in taking nutritious food, but that’s what I managed to eat at that time. I was not too concerned either because I knew this period was transient and I was going to get some supplementation from prenatal vitamins. I was able to take control of my food intake, make healthier food choices and control my cravings as well as portion sizes better once my nausea settled.
The recommended amount of weight gain is 11-33 lb during pregnancy. If you are gaining less than 11lbs then your baby may be underweight and premature. If you gain more than 33 lbs, it will be harder for you to move around with all that extra weight, you may set yourself for gestational diabetes and/or high blood pressure, and it will be harder to lose all that extra weight post pregnancy. I know people who gained 50-70 lbs during pregnancy and unfortunately, it was really hard for them to get back to their pre-pregnancy weight since it took months and a big commitment and lots of sacrifice.
Tips to avoid excessive weight gain during pregnancy
People will try to convince to eat whatever you want in large amounts because you are eating for two.
Learn to say no. Remember your baby only needs 300 calories on average a day so there is no need to double up your portions. All the extra calories are unnecessary and will be stored in your body.
Stop eating once you get full.
As your uterus keeps expanding into your abdominal cavity, there is will be less and less room so overeating will create a lot more discomfort for you. Pace your self and remember portion control.
Add more fresh produce to your diet; keep them available in your fridge.
If you like to snack, have fresh produce and healthy snack ready in your kitchen. If you have good food choices such as hummus, yogurt, edemame, veggies or fruit in your fridge you are more likely to snack on those before you open a package of cookies.
Drink water, keep hydrated!
Remember you may not be hungry, you may be thirsty. There is not really a recommended amount of water intake you need to reach. However, still ensure that you are drinking water not soda, coffee or all other zero calorie carbonated drinks. Remember nothing will replace water. If you do not like the taste of plain water, then try adding some fresh cucumber, lemon, mint, and/or strawberries for some flavor. You know what works best to make yourself drink more water.
Sweet tooth challenge
If you have a sweet tooth and it is hard for you to give up on cookies, cake, ice cream then definitely try portion control. During my first trimester, magnum brand double chocolate caramel ice cream bar would relieve my nausea. Weird right?! I would crave for it right before bed between 9-10 pm. After I put on 8lbs during my second month of being pregnant, I knew that habit had to stop. I started eating only half and saving the other half for the following night. Cut your portion size in half, eat slower for a prolonged satisfaction period and avoid from eating in front of TV since you can indulge a lot more without realizing.
Avoid packaged products and baked goods and take control of your cravings.
Sugar is the #1 substance that 99% of the population is addicted to. There is sugar in everything especially in packaged products. More sugar you eat, more you will crave for it. During my pregnancy, I would crave for dates right before bed after I had my ice cream bar. I would tend to eat about 12-14 of them in one sitting and I know it a big sugar load for my system. I would try to hold off on that to have it when I wake up in the morning. More you expose yourself to late night snacking, more your body will store. If you can hold off on your cravings and eat in the morning, you are more likely to burn that off throughout the day.
If you are struggling with nutrition and weight gain, see a professional.
I am not a nutritionist or a dietitian and all the information that I offer on my website is drawn from my personal experience as a new mother. If you are really struggling with what to eat, want to learn more about different food groups and how they affect your body, also has weight issues, I advise you to see a professional who can guide and help you. You can definitely talk to your OBGYN, see a nutritionist or dietitian.
During my pregnancy, I really enjoyed reading and learning more from Mark Sisson’s Primal Blue Print book, and Primal Blue Print Cookbook as well as Quick and Easy recipe book. If you want to learn more about nutrition, making better food choices and how to make healthy food in seconds, these books are treasures that are definitely worth checking out.
I would like to hear about your perspective. What do you think? Please comment and let me know!
Images retrieved from:
http://cdnpix.com/show/imgs/794674b4a789e9679bedc38af7a50f39.jpg
http://www.babyyourbaby.org/images/pregweightdiagram.gif
http://s3.amazonaws.com/etntmedia/media/images/ext/773200008/woman-eating-two-burgers.jpg
https://s-media-cache-ak0.pinimg.com/236x/e6/4c/c6/e64cc62a2a20a84d7ad6404bdb80b760.jpg
http://www.yeahmag.com/wp-content/uploads/2013/09/avoid-sugar.jpg
http://i.dailymail.co.uk/i/pix/2012/05/17/article-2145853-1324353C000005DC-829_468x443.jpg
Once of the most discussed topic of pregnancy is whether or not you can drink while pregnant. I think most people agree on the harms of excessive drinking, however the amount remains unsettling for many. But what is excessive? Is one cup a day excessive? Is one cup a month okay? Should you not risk anything and not drink at all?
In this case, 1+2 is not equal 2. In many cultures, pregnant women are encouraged to eat more since there is a baby growing inside of them. 1+1= 2 right? So many people believe when you are pregnant, you need to be eating twice as much since you need to gain weight and also supply for your baby.
Some great sources of protein are: of course all the meats, fish, poultry, eggs, yogurt, green peas, quinoa, nuts (minus peanuts) and nut butters (I advise you to grind your own nut butter from whole foods that has no additive), tofu, edemame, leafy greens such as broccoli and spinach, chia sesame sunflower seeds and the list goes on.
During my pregnancy, I really enjoyed reading and learning more from Mark Sisson’s Primal Blue Print book, and Primal Blue Print Cookbook as well as Quick and Easy recipe book. If you want to learn more about nutrition, making better food choices and how to make healthy food in seconds, these books are treasures that are definitely worth checking out.
During my first consult with my OBGYN, we discussed nutrition; what to eat, what not to eat, and how to cheat when it comes to limiting all the delicious but not-so-good-for-me food groups. One suggestion that he had was “ you can either have one cup of coffee or 4 cups of black tea day”. I kept listening as he jumped onto next topic supplements however after leaving his office, I started wondering does not 4 cups of tea have more caffeine than a cup of coffee?
Looking at three different companies people usually tend to buy their morning treat from left me amazed. An 8 ounce cup from Starbucks contains 180 mg, same size from Mc Donald’s contains about 75 mg and 8 ounces from Dunkin Donuts contains about 172 mg of caffeine. Who are we kidding? On average people ask for large or X-large cups so triple that amount of caffeine.
I do not know why it is called morning sickness since you feel queasy all day long. In my case, I did not have too bad of a sickness when I compare myself to others where women could not get out of bed, could not eat anything, lost weight and even had to get an IV put in due to risk of malnutrition. I never threw up, nausea would cause me to gag, I would go to the bathroom just incase and It would stop. I guess I was lucky.
My favorite recipe was:
Babyhood: A to Z 
