Eating To Help Manage Indigestion And Heartburn
Its common to suffer from indigestion and heartburn towards the end of pregnancy.
- eating regularly, choosing smaller meals or snacks
- having fewer high-fat and spicy foods
- avoiding drinking fluids with meals
- avoiding lying down straight after a meal – going for a walk may help
- raising the head of the bed or using extra pillows.
Check with your midwife or doctor before taking antacids.
Other Healthy Pregnancy Snacks
Keep in mind that every mama is different. What you love one pregnancy you may not enjoy the next. Our bodies crave and enjoy different things. Take it day by day and do what you can .
The important thing while pregnant is to stay fueled, and hydrated , and enjoy that growing belly of yours!
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Theres No Need To Eat For 2
You will probably find that you are more hungry than usual, but you do not need to eat for 2 even if you are expecting twins or triplets.
Try to have a healthy breakfast every day, because this can help you to avoid snacking on foods that are high in fat and sugar.
Eating healthily often means changing the amounts of different foods you eat, so that your diet is varied, rather than cutting out all your favourites. You can use the Eatwell Guide to get the balance of your diet right. It shows you how much of what you eat should come from each food group to achieve a healthy, balanced diet.
You do not need to achieve this balance with every meal, but try to get the balance right over a week.
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Healthy Snacks In Pregnancy
If you get hungry between meals, try not to eat snacks that are high in fat and/or sugar, such as sweets, biscuits, crisps or chocolate. Instead, choose something healthier, such as:
- small sandwiches or pitta bread with grated cheese, lean ham, mashed tuna, salmon, or sardines, with salad
- salad vegetables, such as carrot, celery or cucumber
- low-fat, lower-sugar fruit yoghurt, plain yoghurt or fromage frais with fruit
- hummus with wholemeal pitta bread or vegetable sticks
- ready-to-eat apricots, figs or prunes
- vegetable and bean soups
- baked beans on toast or a small baked potato
- a small slice of malt loaf, a fruited tea cake or a slice of toasted fruit bread
Find out more about healthy food swaps.
When choosing snacks, you can use food labels to help you. Find out more about food labelling, including how the “green, amber, red” code can help you make healthier choices quickly.
Pregnancy Diet Misconceptions And Weight Gain During Pregnancy
“Weight gain during pregnancy often has an ebb and a flow over the nine months,” Krieger said. It’s hard to measure where pregnancy weight is going, she said, adding that a scale does not reveal whether the extra pounds are going to a woman’s body fat, baby weight or fluid gains.
When it comes to pregnancy weight gain, Krieger advises mothers-to-be to look at the big picture: During regular prenatal checkups, focus on the fact that the baby is growing normally rather than worrying about the number on a scale.
The total number of calories that are needed per day during pregnancy depends on a woman’s height, her weight before becoming pregnant, and how active she is on a daily basis. In general, underweight women need more calories during pregnancy overweight and obese women need fewer of them.
The Institute of Medicine guidelines for total weight gain during a full-term pregnancy recommend that:
- Underweight women, who have a body mass index below 18.5, should gain 28 to 40 lbs. .
- Normal-weight women, who have a BMI of 18.5 to 24.9, should gain 25 to 35 lbs. .
- Overweight women, who have a BMI of 25.0 to 29.9, should gain 15 to 25 lbs. .
- Obese women, who have a BMI of 30.0 and above, should gain 11 to 20 lbs. .
Rate of weight gain
The IOM guidelines for pregnancy weight gain when a woman is having twins are as follows:
- Underweight: 50 to 62 lbs.
- Normal weight: 37 to 54 lbs.
- Overweight: 31 to 50 lbs.
- Obese: 25 to 42 lbs.
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Nut And Fruit Protein Bars
Prep time: 5 mins
Cook time: 20 mins
Total time: 25 mins
These Nut and Oatmeal Protein Bars are loaded with natural healthy ingredients are sure to become your newest addiction. Gluten-Free and Delicious.
- 2 cups rolled oats
- ¼ cup Hemp Hearts
- ½ cup Pistachio nut
- 2/3 cup Puffed Rice Cereal
- 2/3 cup Cranberries, dried
- 2/3 cup Apples, dried
- Zest of 1 lemon
Line a baking tray with Parchment paper and lightly grease with coconut oil.
In a large mixing bowl, add almonds, pumpkin seeds, sunflower seeds, hemp hearts, pistachio nuts, puffed rice cereal, cranberries and apples and lemon zest, toss to combine. Set aside.
Stir brown rice syrup and honey together in a small saucepan. Heat over medium-high heat until boiling, stirring occasionally. Then let the sauce boil for 4-5 minutes. Once its ready, pour it evenly over the nut and fruit mixture and very quickly stir the mixture until it is evenly coated with the sauce. Beware, as it hardens quickly, so youll need to move fast!
Quickly transfer the mixture to the lined baking dish and press it firmly into the dish in an even layer. Bake for 15-20 minutes or until the edges are starting to turn golden.
Let the bars cool for 30 minutes or until they reach room temperature. Then carefully lift up the parchment paper from the baking dish and transfer it to a cutting board. Cut the bars into your desired shapes and sizes. Then place in a sealed container and store at room temperature until ready to eat.
Can I Maintain My Vegetarian Diet When Pregnant
Just because you are pregnant doesn’t mean you have to diverge from your vegetarian diet. Your baby can receive all the nutrition they need to grow and develop while you follow a vegetarian diet, if you make sure you eat a wide variety of healthy foods that provide enough protein and calories for you and your baby.
Depending on the type of vegetarian meal plan you follow, you may need to adjust your eating habits to ensure that you and your baby are receiving adequate nutrition. Discuss your diet with your doctor.
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Protein Requirement During Pregnancy
There is a total requirement of 71grams of protein per day by a pregnant woman. In order to reach that threshold, the requirement of protein is:
Cottage cheese provides 28g of protein.
Poultry provides 26 g of protein.
Fish provides 17g of protein.
Lentils provide 9g protein.
Milk provides 8 g of protein.
Eggs provide 6g of protein.
Peanut butter provides 5g of protein.
Mocha Banana Protein Smoothie Bowl
Calling all coffee lovers for this one and smoothie bowl lovers while were at it. Smoothie bowls are light, flavorful, and easy to whip up in a time crunch, as well as a great way to get your protein.
To get closer to 2530 grams of protein, you can make modifications such as:
Anyone can make a good protein pancake.
One serving consists of 5 pancakes and gives you about 28 grams of protein.
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What If I Am Gaining Too Much Weight
Try to get your weight back on track. Don’t consider losing weight or stopping weight gain altogether. You should try to slow your weight gain to recommended amounts, depending on your trimester. During the first trimester, you should gain 2 to 4 pounds total during the second and third trimester, you should gain 1 pound per week. Consider trying these diet changes to gain weight more slowly:
- Eat the appropriate portion size and avoid second helpings.
- Choose low-fat dairy products.
- Exercise consider walking or swimming on most if not all days.
- Use low-fat cooking methods.
What Proteins Are Made Of
Proteins in food are made of amino acids. Some amino acids, called nonessential amino acids, your body can make while others, called essential amino acids, you have to get from your diet, because your body cannot make them. The nonessential amino acids include alanine, asparagine, aspartic acid and glutamic acid. Usually, amino acids such as arginine, cysteine, glutamine, glycine, ornithine, proline, serine and tyrosine are nonessential except during periods of illness and stress. The nine essential amino acids are histidine, isoleucine, leucine, lycine, methionine, phenylalanine, threonine, tryptophan and valine.
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Why Is Protein So Important During Pregnancy
Protein is an essential nutrient during pregnancy. The building blocks of protein, called amino acids, play countless roles in the body, from maintaining the structure of our muscles, skin and bones to producing critical hormones for growth.
Eating enough protein during pregnancy also supports your baby’s development, since amino acids are required for normal cell growth and function. Meeting your daily protein needs may also lower the risk of complications like fetal growth restriction and preterm labor.
Foods And Drinks High In Fat And Sugar
Most of us eat too much from this food group. This can cause excess weight gain, which is not advised during pregnancy as it can result in conditions such as high blood pressure.
Use butter and spreads sparingly and go easy on fried food and sugary fatty foods such as cakes, biscuits, chocolate and ice cream. Instead of sugary drinks, try to choose water, milk, tea or coffee. No more than two mugs of coffee a day is recommended as caffeine can cause babies to be born with a lower birth weight and may cause spontaneous miscarriage.
During pregnancy, the average amount of weight gain is 10-12.5kg . If you are concerned about weight gain, speak to your midwife or GP.
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Dealing With Those Quirky Hankerings
No one really knows why pregnancy cravings occur, but theyâre not generally thought to be caused by food deficiencies. If anything, pregnancy hormones could be the culprit, as cravings tend to be particularly strong during the first trimester and pass after that. Thereâs no reason to avoid foods you crave if you eat in moderation. You might find yourself craving non-food items, such as laundry starch or clay. This is a condition called pica. If you crave nonfood items, be sure to consult your healthcare provider.
Foods To Avoid When Youre Pregnant
When youre pregnant your immunity is lower, so you and your unborn baby are more at risk than usual from food-borne illnesses.
Bacteria like listeria, salmonella and campylobacter and pathogens like toxoplasma can cause food-borne illness.
When youre pregnant, this can cause infection in you and your baby, and in extreme cases can result in miscarriage or stillbirth.
For that reason, its advised that you dont eat any of the following foods while youre pregnant:
- processed meats* – pâté, salami, ham and luncheon, for example
- cold pre-cooked meat* – chicken and corned beef, for example
- raw milk and raw milk products
- soft pasteurised cheese*
- pre-prepared or unrefrigerated salads, including rice or pasta salad, coleslaw, roasted vegetable and green salads
- hummus and other dips containing tahini such as baba ghanoush and halva
- raw, smoked* or pre-cooked fish* or seafood*, including sushi, smoked salmon, marinated mussels or oysters
- foods containing raw egg – smoothies, mayonnaise, hollandaise sauce or desserts like mousse, for example
- soft-serve ice cream
- cream or custard, especially in pre-made cakes or pastries .
*Note that these foods are safe to eat if heated thoroughly until piping hot, that is, above 70°C.
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Should Pregnant People Avoid Caffeine
Consuming too much caffeine during pregnancy is associated with an increased risk of miscarriage, fetal development issues, and a low birth weight. A caffeine intake as low as 100200 milligrams per day could have a negative effect on fetal development. The underlying reasons for this remain unclear.
Many foods and drinks other than coffee contain caffiene. Examples include some sodas, energy drinks, chocolate, and teas. Some cold and flu remedies also contain caffeine. A doctor, nurse, or pharmacist can provide more guidance about which medicines are safe.
Weight Gain During Pregnancy
It is important to track your weight gain during pregnancy. This helps to make sure that both you and your baby are healthy. Women who gain too little weight are at risk of having a small baby . Yet women who gain too much weight have a greater risk of having the baby early or having a large baby. Gaining too much weight during pregnancy may also lead to other health problems. These may include gestational diabetes, high blood pressure, and varicose veins in the mother.
Pregnant women store fat to prepare for breastfeeding. If you are below your target pregnancy weight, your health care provider will carefully track your progress. Also, ask your health care provider or a registered dietitian to help with meal planning. This will help ensure that you get the nutrients and calories you need for proper weight gain.
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Best 21 Foods To Eat While Pregnant
Not sure what to include in your pregnancy diet meal plan? Healthy food for your pregnancy might be a lot tastier than you think! Weâve included 21 of the best foods to eat while pregnant, whether youâre in your first trimester or the final stretch:
Eggs. Packed with protein and vitamins, eggs are nutritional powerhouses, and theyre quick and easy to prepare.
Cheese. Cheese is a delicious calcium-rich food for pregnancy look for varieties made with pasteurized milk. Itâs best to avoid the following cheeses unless the label specifically says pasteurized: feta, Brie, Camembert, blue-veined, queso fresco, and queso blanco.
Yogurt. Another calcium-rich food for your pregnancy menu is yogurt. Youâll want to avoid overly processed and sugary foods, so the best yogurt for pregnancy is one thatâs plain, Greek, or anything without added sugar.
Fortified milk. Fortified milk is a great source of calcium, and it also contains vitamin D, which can be a tricky nutrient to obtain from other sources.
Fortified cereals. To ensure youâre getting the calcium, vitamin D, iron, and folic acid you need, opt for fortified or enriched cereals. Eat a bowl for breakfast or sprinkle some atop Greek yogurt drizzled with honey.
Nuts and seeds. Portable and non-perishable, nuts and nut butters are perfect as healthy, on-the-go pregnancy snacks and are excellent protein and fat sources. Almonds, peanuts, and walnuts are all good picks.
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Importance Of Protein During Pregnancy
Protein plays a vital role during pregnancy. It helps the baby grow normally while contributing to the other important areas of their development. Significance of protein consumption during pregnancy us:
It helps in the growth and repair of new and damaged tissues of both the mother and the child.
It helps in production of antibodies for both the mother and the child.
It helps in generation and production of hormones that are essential during pregnancy for both the mother and the child.
Protein is important for the building of muscle mass for both the mother and the child.
Transportation of oxygen all through the body of the mother and also to the fetus is facilitated by protein consumption.
Not having proper protein during pregnancy may lead to weight loss, muscle fatigue, frequent infections and severe fluid retention.
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Integrative Ob/gyn: Eat More Protein For A Healthy Pregnancy
About the Author
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Should Pregnant People Completely Stop Drinking Alcohol
There is no known safe amount of alcohol during pregnancy. It is safest to drink none at all.
Alcohol in the blood passes to the fetus via the umbilical cord, and too much exposure to alcohol can seriously undermine fetal development.
Also, there is a risk that the baby will develop a . This can result in vision or hearing problems, issues with attention, and low body weight, among other complications.
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Foods Preferably Be Avoided Or Minimized
There are foods consumption may cause harm to the mother or the fetus, or both, including:
- Foods containing mercury Such as shark, swordfish.
- Food is well cooked, such as uncooked meat cooked or partially cooked and oysters, and raw eggs.
- Processed meats Such as sausages.
- Empty-calorie foods That are rich in sugars and fats, and few nutrients.
- Fast foods ready.
- Caffeine Which can be found in soft drinks, tea, coffee, and some medicines and painkillers. It is worth mentioning that a pregnant woman must not be greater consumption amount of 200 milligrams of caffeine per day, according to research found that one cup of coffee contains 100 milligrams of caffeine almost.