Wow! It's been way too long since we posted a blog. With Stacy chasing her 10 month old and me being pregnant with my first baby we are both feeling the effects. I'm sure many of you know what we are going through. I want to try to get back in the swing since energy levels are starting to increase. Today's post has to do with pregnancy recommendations and how Stacy and I both used Intuitive Eating during this time. In the weeks to come you will continue to see how Intuitive Eating relates to things in our lives.
I am 23 weeks pregnant (about 6 months for those who aren't used to the weeks). Of course with most pregnancies I've had the nausea, tiredness, etc but do consider myself very lucky that it has all been mild.
Stacy and I see pregnant women all the time. We try to give basic advice that will help them through pregnancy. This of course, includes things such as having small, frequent meals and snacks, increasing foods with fiber (fruits, vegetables, whole grains, nuts and beans), getting physical activity, watching caffeine, food safety and of course the dreaded discussion of weight gain.
Weight gain recommendations in pregnancy are based on a person's pre-pregnancy BMI. Here is an outline of recommended weight gain in pregnancy.
If you are: You should gain:
Less than 18.5 28-40 pounds
18.5- 24.9 25-35 pounds
25- 29.9 15-25 pounds
30 or greater 11-20 pounds
Of course if you are expecting multiples, the recommendations will be greater and one should discuss with health care provider and/or Registered Dietitan.
We give this info out because so many new moms don't know what is expected. If the weight gain seems too fast or too slow we encourage them to follow up with us so we can discuss in more detail.
We encourage expecting moms to eat the same and continue to use the principles of Intuitive Eating, especially when it comes to listening to hunger and fullness. Pregnancy is not an excuse to "eat for two" but your appetite can increase and that's okay. Listen and respect your body and everything will even out.
I'm not going to lie, in the beginning, the thought of my typical snack of an apple and almonds made me feel nauseas- so I resorted to peanut butter and crackers and some days it was good ole Doritos. Now that I'm feeling better I'm excited to eat fruit and vegetables again and they have been so satisfying.
Ask us about pregnancy recommendations and how Intuitive Eating fits or share your pregnancy experience on our Facebook page!