Good eating plan vital in pregnancy

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Updated: May 17, 2011 5:05AM

When you are eating for two, your nutritional decisions become twice as important. When you are pregnant, the value of a well-rounded diet cannot be overstated.

Studies have found numerous links between an expecting mother’s diet and the health and well-being of her baby. However, these studies often can be conflicting, leading many mothers-to-be to be confused about what foods to avoid and what foods to enjoy.

For instance, a study from the University of Texas Health Science Center found that limiting calories in the early months of pregnancy might lead the baby to have behavioral issues and a lower I.Q., while another recent study found that obese women are more likely to have obese offspring. And while pregnant and nursing women have long been told to avoid many fish dishes, a new study has found that fish actually can play an important role in the brain and eye development of babies.

With all of these conflicting studies, it can be hard to know what to eat during pregnancy or how much.

Luckily, modern science doesn’t have anything on the generations of experience and intuitive knowledge that mothers around the world share with another. Consider the following tried-and-true tips:

For serving size, listen to your body. It is recommended that women of average weight should gain around 25 to 35 pounds during pregnancy (although you should speak with your doctor regarding your own caloric needs and specific health concerns).

For the first few months, women are told that they really “need” only 300-500 extra calories a day, and that anything else is simply overindulgence. Yet it all comes down to where those extra calories are coming from and what your body is telling you.

Pregnancy isn’t the time to stress over calorie counting. Instead, become attune with your body and listen to what it’s saying.

Are you hungry for that giant slice of chocolate cake, or would a small sliver with a cold glass of milk satisfy your sweet tooth?

You might find that it will be much easier to make healthier choices when you know that you are making choices with your baby in mind (instead of just your skinny jeans).

Consider the caloric source. Grabbing a bag of potato chips that has 300 calories might keep you on target for this prescribed weight gain, yet it won’t have any nutritional value for you and your baby. It is much better to make yourself a snack that is both filling and nutritious, such as an apple with natural peanut butter or crudite with hummus.

Instead of stressing over reaching a specific caloric goal or comparing your weight gain to that of your other pregnant friends, focus on filling your diet with real, natural and unprocessed foods.

Avoid fast food and frozen meals, which can be high in sodium. Instead, think simple and real foods, choosing veggies, fruits, and lean protein wherever possible.

Of course, you still can give in your pregnancy cravings for ice cream, you’ve earned it!

Use moderation. In the past, women were told to avoid caffeine and alcoholic drinks like The Plague. Many doctors now agree that a small cup of coffee or an occasional glass of wine won’t negatively impact a pregnancy (again, talk to your doctor before making any changes to your diet).

Pregnancy is also a great time to explore baby-friendly beverages, such as ginger juice, fruit smoothies, milkshakes, or hot chocolate. Cheers!

Cornell McClellan is the owner of Naturally Fit, 310 S. Racine, a personal training and wellness facility. He is also the fitness trainer for the President of the United States and the First Lady.