How many more calories do you need during pregnancy?
Most women are excited about being pregnant and FINALLY being able to EAT…….. So most women take advantage of this time and EAT FOR 2! Check out what your pregnancy diet should really look like.
The American Pregnancy Association recommends an extra 300 calories a day. I read an article the other day that said that non-pregnant women should eat 2100 calories a day and pregnant women should eat 2500 calories a day. I think that is hard to say because everybody’s body and energy needs are different but I think one thing must be cleared up.
For me, I did not focus on eating EXTRA CALORIES during my pregnancy. I really think that is for those women who eat 2-3 times a day and barely get 1200 calories in. If you eat every 2-3 hours an optimal meal full of protein, healthy carbs, and vegetables, you are sure to get in enough calories to support your pregnancy.
When you start thinking of eating more calories and eating for 2, you always end up eating way more than you should, and you even give yourself a really great excuse. Then you regret it when towards the end of your pregnancy you have gained so much weight that you are so uncomfortable. You also regret it when you have 40lbs to lose post-partum……now that sucks!
Im telling you my friend, I did not focus or think of eating extra calories. I just ate every 2-3 hours a healthy meal. I never had any cravings, I ate super healthy my entire pregnancy and I felt amazing, had tons of energy and only gained 20lbs. My baby was super healthy and still is, I breastfed him for 1 year. And the first time I weighed myself post-partum, I was 3lbs below pre-pregnancy! I owe it all to my OPTIMAL PREGNANCY DIET and MY AWESOME PREGNANCY WORKOUTS.
I also want to encourage you to make healthy choices when eating.
I know you are probably a little frustrated like most pregnant women, because your OB hasn’t educated you much on Pregnancy Nutrition.
It’s actually quite frustrating for me…….
Aside from giving you a list of foods you should NOT eat, and weighing you in every week, that is pretty much it. And it’s insane because what you eat doesn’t just affect YOU! It affects the baby as well.
Its very easy to say “you have to slow down with your weight gain”, but not give you any tools or resources to help you.
But you have to control what you eat and not use this pregnancy as an excuse to “Eat For 2”. I mean you don’t by any means have to diet. I certainly didn’t and I did allow myself some splurges. I would eat a bagel a week which I normally don’t when I’m not pregnant, I usually stick to oatmeal which I love. But you just have to make GOOD CHOICES. You should want to anyways because everything you are eating now is affecting your little baby. So make good choices girlfriend.
So here is what I’m going to do for you. I’m going to give you a NUTRITION GUIDE with exactly what to eat, all the RECIPES, good SNACK OPTIONS, etc. So that you can get an idea of how you should be eating during your pregnancy so that you can be healthy, be creating the best possible environment for your baby, and so that you don’t gain EXCESS WEIGHT so that you are not super uncomfortable all during pregnancy and feeling huge and self conscious. And so that you can lose all your baby weight fast postpartum.
I made this 2-Week Nutrition Guide to give away for FREE to all my pregos because I work with so many in my Fit Mom-To-Be Workout Program that always have so many NUTRITION questions. So, I figured I would make this in an easy to read, print and follow way to help you take the guesses out of how to eat optimally during your pregnancy.
If you follow it and you EXERCISE, you will not just have a great pregnancy but you will feel CONFIDENT, RADIENT, GLOWING. You won’t be uncomfortable and have aches and pains because you’ve gained so much weight. You will have an easier labor and delivery. You will sleep better, have more energy. And you will seriously decrease your chances of falling into POSTPARTUM DEPRESSION.
I did My Fit Mom-To-Be Workouts from the moment I found out I was pregnant until the day before I went into labor and I felt amazing, only gained 20lbs and lost 22lbs within 3 weeks of having my baby.
Exercising during pregnancyalso helps you speed and ease delivery. Isn’t that the best news you’ve gotten all day? My labor was less than 4 hours and I pushed for about 10 minutes. Thank goodness for those workouts. Check out what this woman said about my Pregnancy Fit-Mom Workouts.
I can’t wait for you to get this Nutrition Guide, the recipes are amazing, and there are so many different options for snacks. You are going to love it. Download it here (It’s totally FREE): PREGNANCY NUTRITION GUIDE.
There are so many benefits to exercise and healthy eating during pregnancy. Did you know that everything you do during pregnancy affects your baby?
As of this post I am 13 weeks pregnant and doing them all over again, check out one of my workouts from last week. And check out what the NEWS has to say about the benefits of exercise during pregnancy: News Pregnancy Fitness
I love helping pregos feel energized and good about themselves. Thats why I also have a Pinterest Board full of sample Pregnancy Workouts and Nutrition Tips, make sure to Follow them so you can get all the info.
By the way, if you haven’t received a list of what you should absolutely not eat during pregnancy, here is a short and cute little CHECKLIST that you can download and print so you can have with you always as a reminder.
So here is a SAMPLE PREGNANCY WORKOUT for the Hips & Thighs to help you keep them trim and toned even during pregnancy.
Oh, and check out My Pinterest Boards that I have dedicated just to Pregnancy Fitness/Workouts and Pregnancy Nutrition. You will love all the free info and tips. Make sure to click “Follow All” to have access to all of it.
Here is a SAMPLE of my PREGNANCY DIET:
Breakfast: Bowl of oatmeal & 3-4 egg whites
Mid-Morning Snack: Veggie egg white omelet with avocado and Ezekiel toast or Prego Protein Muffins
Lunch: Chicken Chili with brown rice and roasted vegetables
Mid-Afternoon Snack: Fruit & Cashews or left overs from lunch or last nights dinner
Dinner: Greek Tilapia with Quinoa and Veggies
There were a few times that I would wake up super late at night and couldn’t fall back asleep, this was probably the worst thing I did, I would have a warm glass of half milk half water with 1/4 tsp organic unsweetened cocoa powder with a dash of brown sugar and 1 piece of Ezekiel toast. Sometimes I would have a Prego Protein Muffin with my warm milk. For some reason, I would fall right back asleep!
The trick to a great Pregnancy Diet is having lots of healthy options available and making sure that you cook and cook enough food to always have left overs. I always made sure I took food and snacks with me when I was on the run. I would throw some turkey meatballs in a baggie or take a fruit and some nuts or muffins, etc. But I NEVER left the house without food in my purse.
This helped me not have to stop for “bad” food and also kept my energy level high and my blood sugar stable so that I never felt sick. So stock up on some healthy foods and get to cookin’ sista and I promise you will have a successful and super fit pregnancy!
Stay tuned for my Prego Protein Muffin Recipe next week.
Need help with your Pregnancy Workouts, check this out, I can help you! You can be a Super Fit Prego if you have awesome workouts and a good pregnancy diet, and of course, commitment. Click on the following link to check out my Pregnancy Workouts.
Check me out on CBS Channel 4 Talking about Pregnancy Nutrition and Pregnancy Workouts
If you start my pregnancy workout program, I will see you inside the program.
I have lots of tips for you and I can’t wait for you to see all the videos of the exercises.
Send me YOUR BUMP PICTURES, would be great to compare with after you have your baby….
So you can see how fabulous you will look.
I would also love to feature you and your beautiful bump.
Send them to firstname.lastname@example.org
Click here to start the Fit Mom-To-Be Workout Program.
If you are struggling with what to eat and different options that are SAFE for the baby and won’t make you GAIN WEIGHT, you will totally enjoy and get great use of the MMF Pregnancy Diet Plan.
- Full Meal Plan for entire pregnancy.
- Easy Recipes.
- Kid-Friendly Recipes.
- Helps reduce cravings.
- Yummy and comforting meals.
Watch this video for more encouragements.