Even with all of my education and experience I gained before having children, I realized I didn’t know what to expect until I actually had my first baby. There are four common topics I often see pregnant moms worried about, and I’d like to shed light on them. Here are my tips for how to have a healthier pregnancy.

How to Have a Healthier Pregnancy in 4 Easy Steps

1. You’re not eating for two, it’s more like 1.1
2. Carbs are delicious, but need to monitored and limited
3. Activity is important, but don’t try to workout too hard
4. Having the right vitamin routine is vital

Calorie Intake

I don’t count calories at all when I’m pregnant. Sometimes, I like to check my macros to see what my fat and carb intake is, but I don’t stress about calories. Most pregnant women need a minimum of 2,000 calories per day.

If you’re concerned about weight gain, talk to your doctor. Recommended weight gain is anywhere from around 10- 40 lbs, depending on how much you weigh before becoming pregnant. A smaller woman who is underweight usually is recommended to gain more weight, because fat stores are needed to grow a baby! And someone who is already overweight or obese, often, the goal is for them to gain little to no extra weight, like 10 lbs. Losing weight isn’t recommended, no matter your pre pregnancy weight. But being healthy, now that’s different.

Carbohydrates

Carbs are delicious, but too many can be dangerous for a pregnant woman.

• This is your carbs, sugars, fruits, sweet potatoes, yogurt, milk, etc.
• You don’t need to stop eating carbs, but you should be trying a lower carb diet while pregnant. It should help slow weight gain.
• Most importantly, too much sugar increases chances of gestational diabetes. Gestational diabetes is a concern for mom and babies.
  • Increased chance of ‘fetal programming’
  • Kids six times more likely of dealing with blood sugar problems & obesity as teens
  • Worsens morning sickness and nausea during pregnancy
• Sugar intake in pregnancy can predispose kids to asthma or eczema
• Ideally, lower your blood sugar by eating fewer carbs while increasing protein and fat.

Activity 

Activity is vital, but that doesn’t mean you have to “workout” every day

1. 1. Labor is the toughest workout you’ll ever do keep yourself ready
   2. Working out in first trimester, doesn’t need to change at all, of course depending on how you’re feeling.
   3. By second trimester, its not recommended to lay on your back

Vitamins

Your vitamin routine is important (this may be expanded on later as it’s so important)

1. Vitamin D- Research is routinely showing us that women are low in vitamin d, and that during pregnancy if a woman is low, the baby is low, too. The current recommendation of 400 IU/day. Only 50% of pregnant women tested had adequate vitamin D. 
   1. Getting direct sun for 15-30 minutes is helpful, but hard to do.
   2. Your vitamin D status varies based on several environmental and dietary factors.
   3. You need other nutrients to absorb vitamin D

2. Folate- many forms of have folic acid, what we want in a pregnatal is really folate, and at least 400 mpg per day, of the activated form of folate.
3. DHA/omega 3s- as I said before, FAT is so important in our diets, and so much of it because of the infant’s brain development. DHA is a form of a Omega 3 fatty acid, and it’s vital for brain development, protecting against inflammation, and more.
   1. It’s important especially in the last 3 months of pregnancy.
   2. The minimum amount per day is 300 mg/day, but that is a minimum, and benefits have been shown with taking higher amounts.
   3. Women who showed 2200 mg/day for the second half of their pregnancy had kids that showed significantly better hand eye coordination by 2.5 years old. Women supplemented with 1200 mg day showed to have kids that proved better at problem solving by 4 years old.
   4. Best source would be from fatty fish (or a quality supplement if you can’t eat fish).

To learn more about my natural prenatal supplement routine and how to have a healthier pregnancy, read this post. 

I’d love to hear what your concerns are with pregnancy! If your wondering about stress, sleep, probiotics, calcium, or anything else, comment below so I can help!