How to manage your nutrition during pregnancy & avoid eating for two!
Managing your nutritional needs during pregnancy can be challenging as your body requires more nutritional care then ever before.
The notion of ‘eating for two’ is absolutely not required or necessary during this staged of your life. Your focus needs to be more around the quality of your nutrition & fuelling your body correctly in order to maintain a healthy pregnancy.
So, let’s get into it….
Quality Over Quantity:
During pregnancy, your energy and calorie needs increase by at least 15% to 25% by your second & third trimester.
However, it’s the quality of the food you consume that you really need to put your focus on.
Here are some of the best foods I implemented throughout my pregnancy and what I advise my current pregnant clients to consume:
A good variety of vegetables! Think on a daily basis 50% greens & 50% starch veg like potato & corn.
Fruit for vitamins, minerals, and fibre (esp raspberries, pears, dates)
Protein from a variety of sources to help keep your feeling satisfied & also aid with maintaining lean muscle mass. Your protein intake could include things like lean beef, chicken breast, fish, legumes, eggs. Just ensure they are well-cooked & you avoid in raw or cold meats.
Milk, cheese, and yoghurt for calcium.
Whole-grain foods (your complex carbs) such as rice, bread, and cereals as a females main source of fuel is carbohydrates
Healthy fats such as olive oil, nuts & avocado
(Note- most of the above foods listed also contain & good amount of zinc and magnesium which aids in maintaining nerve and muscle cell’s during pregnancy)
Check out some of my go-to high fibre meals that I consumed daily throughout my pregnancy below.
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