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\r\nHaving been through 2 previous pregnancies and currently, in my third, I know all too well the struggles\r\nthat many women face in pregnancy – from food cravings and aversions to heartburn and indigestion\r\nand of course the almost inevitable nausea. While the last thing that you might want to hear while you\r\nare dealing with these issues and more is that you need to make \u201chealthy choices\u201d, research has shown\r\nthat a mother\u2019s nutrition and lifestyle choices during pregnancy can affect the health of both herself and her baby. A healthy diet coupled with regular physical activity can help prevent\/manage pregnancy\r\ncomplications such as gestational diabetes, pre-eclampsia or excessive weight gain.\r\n<\/p>\r\n

\r\nIf you are currently pregnant or planning to get pregnant, you might find the following nutrition\r\nguidelines useful.\r\n<\/p>\r\n

\r\nCalories<\/b>\r\n<\/p>\r\nTracking your calories during pregnancy is not required, it\u2019s something that I myself never do or\r\nadvice. However, it is important to ensure that you are not eating too much or too little\u2026but what\r\nexactly does that mean?<\/p>\r\nThese are the general guidelines available for each trimester of pregnancy.\r\n

\r\n<\/p>\r\n1st Trimester –<\/b> There is no increased caloric requirement during the first trimester of pregnancy.\r\nUsually, during this time, women tend to experience nausea and food aversions that may make it hard to\r\neven meet their daily caloric requirements. I personally find it hard to keep anything down during this\r\nperiod of my pregnancies. I have found that starchy foods and foods high in fiber and protein can be\r\nvery helpful during this time. Try to choose whole grain options as much as possible for your starches to\r\nensure that you are not eating too many processed foods.
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\r\n<\/p\r\n2nd Trimester<\/strong> – During the 2 nd trimester the recommendation is and additional 340kcal\/day. This\r\nis the equivalent of a slice of bread with 1 tablespoon of peanut butter or a small meal of \u00bd a cup of\r\nbrown rice with chicken. Many women find that they regain their appetite during the second trimester\r\nand are able to better tolerate food, which may lead to overeating. It is important therefore during this\r\ntime ensure that you are choosing healthy options for your snacks and staying well hydrated (because\r\noften times thirst may manifest as hunger).
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\r\n<\/p>\r\n3rd Trimester –<\/b> The increased calorie recommendation for the 3 rd trimester is 450kcal\/day.\r\nThis is the equivalent of 2 slices of bread with peanut butter or a turkey wrap. While this is the time with the most caloric need, it is also the time when the belly is at its smallest during the pregnancy, thanks to the growing baby. It is best during this time to eat more frequent smaller meals than to try eating a large amount of food in one sitting, which could leave you feeling extremely uncomfortable to cause heartburn. I find that smoothies are a great way to get calories in during this time. My favorite mixes include berries, banana and kale.\r\n\r\n

\r\nMacronutrients<\/b><\/p>\r\n

\r\nIn pregnancy a diet high in fiber which consists of whole foods (fruits, vegetables, and complex\r\ncarbohydrates), lean protein and essential fatty acids is ideal. The only macronutrient that has an\r\nincreased recommended daily allowance (RDA) in pregnancy is protein. It is important to ensure that\r\nyou are getting adequate protein which is the building block for tissue \u2013 and therefore your baby.\r\n<\/p>\r\n

\r\nMicronutrients<\/b><\/p>\r\nWhile there is a slight increase in caloric requirements during pregnancy, there is a more\r\nnotable increase in some micronutrients that are important for fetal development and growth and well\r\nas the health of the mother. These include;\r\n

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