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“Eating for Two”. A Prenatal & Postnatal Diet Summery By: Kate Garson. Common Myths. “Pregnant women have to eat twice as much as non-pregnant women” “Weight gained during pregnancy will fall off after the baby comes”. “Pregnant women should eat twice as much”. I have to pee AGAIN!!!.

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“Eating for Two”

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“Eating for Two”

A Prenatal & Postnatal Diet Summery

By: Kate Garson


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Common Myths

  • “Pregnant women have to eat twice as much as non-pregnant women”

  • “Weight gained during pregnancy will fall off after the baby comes”


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“Pregnant women should eat twice as much”

I have to pee AGAIN!!!

Truth

  • Pregnant women need only a 300 calorie increase

  • Additional calories should come from veggies and calcium sources

baby


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Green vegetables

(1 cup each)

Spinach

mustard greens

Asparagus

broccoliFruit

Guava (1 medium, about 6 ounces

papaya (1 cup cubes)

strawberries (1 cup)

navel orange (1 cup sections)

Low-fat yogurt, any flavor (1 cup)2% milk (1 cup)

Calcium-fortified soymilk (1 cup)

More sources of calcium Almonds (1 ounce)

canned salmon with bones (3 ounces)

calcium- and vitamin D-fortified orange juice (1 cup)

Total Raisin Bran (1 cup)

Smart Choices


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*source: American College of Obstetricians and Gynecologists*


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*source: American College of Obstetricians and Gynecologists*


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“Weight gained during pregnancy will fall off after the baby comes”

Truth

Nursing helps lose the weight

  • Nursing helps the uterus to return to it’s pre-pregnancy size

  • Nursing burns calories

  • Exercise is required in order to safely achieve weight loss goals

REMEMBER: it took 9 months to gain so should take at least 9 months to safely lose it!


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Exercise During Pregnancy


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