Of all the questions and comments we receive from others during pregnancy, one of the most common is a statement that sounds something like this: "Isn't it great? You can eat whatever you want!"
This idea of being able to eat whatever you want while expecting is quite distorted. Proper weight management during pregnancy is important to the health of both mother and child. Also, the less baby weight that is gained, the less there is to lose after delivery.
Weight Management and the Caloric Rule Fallacy
A commonly accepted rule is that 300 calories should be added to pre-pregnancy intake in order to maintain a healthy pregnancy weight. Okay, who here knows how many calories they consume on average, within about 100 calories? Anyone? Okay, the overachiever in the back does, but most of us usually have no idea what our daily caloric intake is. Not to mention the fact that we all know people who can eat whatever they want and still not gain weight, just as we know people who eat normally, but pack on pounds very easily. It just doesn't make sense that this rule should apply to everyone.
Healthy Weight Gain During Pregnancy: Eat Good Fats, Not Sugar
We need to change the discussion from the issue of how much we should be eating to what we should be eating.
A diet rich in healthy fats is important for a baby's developing body. The human brain is made up of approximately 2/3 fat. Neurons are composed of fatty acid molecules, and the myelin sheaths that protect those neurons are composed mostly of fat. This does not, however, include artificial trans-fats, which are detrimental to a baby's health as well as the mother's.
Because of the misguided notion that fat on your plate equals fat on your body, many women have been told to curb their fat intake while they are pregnant. Not only is this destructive to the development of the fetus, but it could also lead to postpartum depression and other health issues. It is worth pointing out that a meal that includes fat will help you to feel full and satisfied.
A low-fat diet makes it difficult to become satiated, and hunger continues. Refined carbohydrates (i.e. wheat flour, sugar, processed food) replace fat, which results in weight gain and health-damaging effects. Case in point: ever since the low-fat craze of the 90's, we have only been getting fatter and sicker.
The debilitating effects of sugar can't be overstated. Not only does sugar further weight gain, but also increases the effects of stress, which can be especially damaging during pregnancy. The body regulates appetite through the production of leptin, which is decreased with sugar consumption.
Snacks That Are Tasty and Weight Management Friendly
Instead of high-sugar cereal bars, processed foods, and candy, here are some healthy, satisfying snack options:
- Peel and cut up a medium sweet potato. Boil for about 15 to 20 minutes, until very tender. Drain, add organic butter, 3 tablespoons coconut milk, cinnamon and salt to taste. Soak a handful of raisins in hot water for 5 minutes, then fold into the sweet potato mixture. If you like, add sliced almonds or chopped pecans
- Make your own trail mix. Use any combination of almonds, walnuts, cashews, raisins, dates, dried apricots, etc. Add broken pieces of dark chocolate (find bars that are low in sugar). Combine your ingredients in a container, and take them on the go so that when those sudden "famished spells" hit, you aren't forced to purchase junk food wherever you can find it.
- Hard boiled eggs, leftover meats, olives, low-sugar yogurt, nut butters
- Frozen fruit with heavy cream or coconut milk
Disclaimer: The information contained in this article is for educational purposes only; it should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his/her health should contact a licensed medical professional.
Elizabeth Davis - Liz is mom to a toddler, an avid researcher of issues related to food and diet, and experienced in nutrition and supplementation.
