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The pregnancy results are in and you are most definitely pregnant! To some women, this is a time to fill the fridge with as much food as possible and sit out on the couch for the next nine months. Here are a few food and fitness mistakes pregnant women often make that should be avoided.
Mistake number one is cravings. Cravings are often an excuse for women to indulge in whatever food they feel like having. “I’m pregnant, and I’m really hungry for this, so I must have it. Right?” Wrong! I’m nine months pregnant and if I indulged in my cravings, my daily meals would include chips smothered in French onion dip, Baja gorditas from Taco Bell (with extra Baja sauce), and large strawberry slushies from the gas station. For seven of the nine months I’ve been pregnant, these are the foods my body begged for and I gave in a couple times, but if you give in every time you want it, you’re not doing your post-pregnancy body a favor. Plus, what nutritional value does French onion dip have for a growing baby? Although the feeling of “I have to have this” is overwhelming at times—self control will win if you let it! Unless you’re cravings fruits and veggies, this is one of those times you’ll have to tell your body to get over it.
Try substituting your unhealthy cravings for healthy alternatives. For instance, have a fruit smoothie instead of ice cream (or strawberry slushies from the gas station) or have a glass of low-fat chocolate milk when you crave chocolate. I found that fresh pineapple really helps when you have a sweet tooth. If you crave salty foods, try baked potato chips or lightly salted low fat popcorn. If you find yourself craving non-food items like paint chips, clay, or paper—contact your doctor because you may have a condition known as Pica.
Another pregnancy excuse is being lazy. Pregnant women do need more rest than before pregnancy, but there’s a difference between getting extra rest and just being lazy. Unless you’re having a complicated pregnancy where your doctor has refrained you from physical activity or your battling unpleasant pregnancy symptoms like fatigue and morning sickness (which normally end after the first trimester), it’s time to get off the couch. Pregnant or not, your body needs physical activity.
The American College of Obstetricians and Gynecologists recommends that pregnant women exercise at least 30 minutes on all or most days. Walking is quick, easy, and a great way to get your 30 minutes. In addition, there are low impact aerobics and swimming. Swimming is great because it makes you feel weightless while keeping you cool and preventing swelling in your legs.
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Avoid exercises that involve laying on your back, lifting weights to the point of straining, skiing, contact sports, horseback riding, and scuba diving. This is one of those situations where you need to use your best judgment for you and your baby. Stop exercising immediately if you feel dizzy, are experiencing vaginal bleeding, contractions, decreased fetal movement, fluids leaking from your vagina, headaches, or chest pain. You should be able to carry a conversation while exercising. If it’s difficult to talk, than you’re overworking your body and need to slow down.
It seems that every time I’m in a place where there’s a lot of food, people say “go get more, you’re eating for two” or “it must be great to eat however much you want”. It’s true that your baby gets the nutrients from what you consume; however, this does not mean to double your proportions of food. The average woman only needs 300 additional calories while pregnant and these calories can be gained by munching on mid-day healthy snacks. Anything more than the recommended amount of calories will just make weight loss after the baby is born more difficult. Do yourself a favor, skip the second serving.
These are just a few things I have found during my pregnancy. When choosing a diet and fitness regime, it’s always best to consult with your doctor. Good luck with your pregnancy!
