As a mom of two myself, I know it can be difficult and scary to see your body change during pregnancy. It is important to remember that there is no “one size fits all” for pregnancy weight gain and it is often beyond our control. Our bodies are working extremely hard during pregnancy, and need proper nutrition and care during this time.
As a registered dietitian, I recommend that instead of focusing on your weight, focus on listening to your body, honoring your hunger, and nourishing yourself and your baby with nutrient-dense foods during pregnancy. If you are doing this, no matter how much weight you are gaining, you are doing great!
Below are a few things you can do during pregnancy to allow your body to gain the appropriate amount of weight for YOU!
1. There is no need to “eat for two”. Eat mindfully and follow your hunger and fullness cues. Listen to your body and try to focus on quality not quantity.
2. Make sure you are eating enough protein. Protein is the most satiating nutrient, which means that it can make you feel fuller for longer. Protein is also naturally rich in lots of micronutrients, such as vitamin B12, choline, and iron, that are required in higher amounts during pregnancy.
Protein needs increase during pregnancy. If you would like to know more about how much protein you should be eating while pregnant, please schedule an appointment with a Nourish Family Nutrition registered dietitian who specializes in prenatal nutrition today.
3. Choose fiber-rich carbohydrates more often, such as fruits, veggies, legumes, and whole grains. Fiber supports your digestive health, helps stabilize your blood sugars, and can help you feel fuller and more satiated for longer.
4. Stay or get active! There is no need to stop moving during pregnancy. I recommend moving in a way that makes you feel good and is pregnancy safe. Be sure to check in with your healthcare provider to ensure everything you are doing to stay active is pregnancy safe.
If you would like to schedule a nutrition appointment with a Registered Dietitian who specializes in prenatal nutrition, please contact Nourish Family Nutrition & Therapy at 410-370-0415 or schedule directly online here.