top 7 pregnancy questions answered
Being pregnant is an exciting time! Everyone offers their congratulations and soon, the onslaught of advice begins. “You have to eat for two now” or “Cravings mean your baby needs it” and “One glass of wine is okay; people in other countries do it all the time.” While well-meaning, this advice lacks merit. So, let’s look at the facts and my recommendations for you to have a healthy and happy pregnancy.
1. How much weight should I gain?
When considering weight gain during pregnancy, there are specific guidelines. Based on your pre-pregnancy BMI (Body Mass Index), weight gain targets differ. BMI, a measure that compares your weight to your height, is widely used but increasingly debated for its accuracy. Despite this, it remains the standard reference for pregnancy-related weight gain. See here for Health Canada’s guidelines for weight gain during pregnancy.
In the first trimester, weeks 1 to week 12, weight gain is expected to be minimal, since the baby’s energy needs are still low. However, starting in week 13, during the second and third trimesters, weight gain begins to increase steadily at a rate between 0.5 to 1lb per week.
2. What should I do when I get cravings?
Cravings are a popular topic of conversation, especially during pregnancy. Despite that, the exact thing that triggers them remains a mystery! Although the exact reasons behind cravings during pregnancy are unknown, several theories attempt to explain it.
To start, one theory is based on nutrient deficiencies. Cravings are more common in the second trimester, leading some to believe that our bodies may signal a need for specific nutrients. Another theory links cravings to hormonal changes. Hormones change significantly during pregnancy, possibly altering our taste and smell perceptions. This could make us more sensitive to certain foods and lead us to crave those we find more tolerable. Last, stress is yet another factor that might contribute to cravings. The pressures of preparing for a new baby and managing a growing family can be overwhelming, and this stress may unconsciously manifest as cravings for comfort foods.
So, all to say, more research is needed to fully understand the driving forces behind cravings during pregnancy.
My recommendation is that if you have a craving then sure, enjoy it and satisfy your craving. But, if your cravings become consistent, and chronic and lead you to poor overall intake, then speak to your healthcare provider.
3. When should I eat?
Eating in response to your hunger is important. During pregnancy, you need to consume more calories to support your growing baby and you. Eating 3 meals a day and snacks, as tolerated is routine. If you don’t feel hungry at all or if you feel unable to satisfy your hunger, this may be a reason to consult an expert. If your hunger disturbs your day or night routine, talk to your doctor and dietitian. They can help determine what is happening.
4. Why are there weight gain targets during pregnancy?
Weight gain during pregnancy is crucial for the health of both mother and baby. Following guidelines supports the baby’s growth and development. It ensures the mother receives essential nutrients for vital organ, tissue, and bone formation. This reduces the risk of complications like low birth weight or developmental issues. Additionally, proper weight gain minimizes the mother’s risk of preterm birth, gestational diabetes, and pre-eclampsia. These complications can arise from either excessive or insufficient weight gain. Therefore, staying within the recommended range is essential for a healthy pregnancy.
Moreover, weight gain targets manage the mother’s postpartum health. Gaining too much weight during pregnancy can make it difficult to lose excess pounds after childbirth. This can increase the risk of long-term health issues like obesity, diabetes, and cardiovascular disease. On the other hand, insufficient weight gain can strain the mother’s body. It deprives her of the energy needed to support both herself and the baby.
5. what foods should be avoided during pregnancy?
During pregnancy, certain foods should be avoided to protect the mother and the baby. High-risk foods include the following:
- raw or undercooked meats
- fish with high mercury levels (shark, swordfish, and king mackerel)
- raw or undercooked eggs
- unpasteurized dairy products
- and deli meats unless heated thoroughly.
Additionally, it is recommended to limit caffeine intake. Drinks like coffee and energy drinks are to be avoided. Most herbal teas, with some exceptions like mint or ginger, are also recommended to be avoided. Even more strictly recommended are alcohol, tobacco, and cannabis use.
6. Can exercise happen while pregnant?
According to the American College of Obstetricians and Gynecologists, staying active with safe, moderate exercise benefits both mother and baby. For example, recommended activities include walking, swimming, prenatal yoga, and stationary cycling. These exercises not only improve cardiovascular health but also maintain muscle tone and enhance flexibility without excessive strain. However, it’s important to avoid high-impact or contact sports, such as basketball, soccer, or any activity with a risk of falling, like skiing or horseback riding. Therefore, always consult with a healthcare provider before starting or continuing an exercise routine during pregnancy to ensure it’s safe.
7. How can I help my child be healthy throughout their entire life?
Eating well during pregnancy is important because it helps create a strong foundation for the baby’s health, not just at birth, but for their entire life. When a mother eats a balanced diet rich in nutrients, it supports the baby’s growth and development, leading to healthier organs, a stronger immune system, and a lower risk of diseases like diabetes and heart issues later in life. Good nutrition during pregnancy can even influence the health of future generations, as the baby’s health habits and risks can be passed down. In short, eating well during pregnancy benefits both the mother and baby, helping to ensure a healthier future for the whole family.
summary
Maintaining proper nutrition and making safe dietary choices during pregnancy are key to ensuring the health of both the mother and the developing baby. Avoiding certain foods and beverages, such as alcohol, high-mercury fish, unpasteurized products, and excessive caffeine, can prevent complications and promote optimal development. Regular exercise, when done safely, contributes to overall well-being, while a balanced diet supports long-term health, benefiting future generations. Consulting with a registered dietitian can provide personalized guidance on safe nutrition and lifestyle choices during pregnancy, helping mothers make informed decisions for a healthy pregnancy and beyond.
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