1. Hydrate, hydrate, hydrate! You need water and plenty of it (1). Drink at least the minimum recommended amount of 8 to 10, 8-ounce glasses (1 cup), everyday. Yes, the taste of water may get a little mundane, so freshen it up by using lemon, orange, lime, cucumber, strawberries, or mint (which can reduce nausea from morning sickness; please note that peppermint may decrease milk supply when breastfeeding). You may find yourself having one to two more glasses over the daily recommendation if you live in a warm climate, or you are pregnant during the summer. If you throw in a soda, coffee, or tea, that is all right but be mindful of the caffeine level and how often you are consuming those beverages. These drinks can also dehydrate you and can have some effects on your bundle’s mood, sleep, and tummy.
2. Mix it up! Getting a variety of foods (1), especially fruits and vegetables, is a great way to reassure yourself that you are getting a balance of nutrients. Your body relies on not only the major macronutrients (carbohydrates, proteins, and fats) to build your beautiful bump, but the vitamins and minerals(3) that are essential for development (folic acid, calcium, choline, etc.) are important too.
3. Take your Prenatal Vitamins! Let’s face it, a fast food craving will occur in probably 9 out of 10 women. Just don’t make your variety of foods be a variety of fast food restaurants! You might be surprised to know that babies like a variety of taste in breastmilk too. You are introducing your bundle’s palate and developing their tastes(5) before they can even try foods.
4. Pump the Protein! Curbing cravings and keeping the blood glucose at an even keel are only a couple benefits of getting enough good and lean protein(2). My go-to was a simple fried egg in the morning with a half of a bagel or bowl of cereal; or even whey protein shakes to start my day. I would sometimes have a protein shake in the evening too, to help decrease the effects of morning sickness symptoms on an empty stomach. Protein also helps breastfeeding Mommas sustain energy between feedings.
5. Omegas! I took a whole omega vitamin once I entered my second trimester, and up until my bundles were at least 6 months old while breastfeeding. The benefits of the DHA is good for brain growth(4) and skin. Omegas also helped me with issues concerning constipation (which can occur with taking the prenatal vitamins or iron supplements) and hemorrhoids (we will talk about those more!). DHA can even decrease postpartum depression!(4)
References:
- Choose My Plate – Nutrition Information For Pregnant & Breastfeeding Women
- Egg Nutrition Center – Benefits of Choline and Protein
- March of Dimes – Important Vitamins & Minerals during Pregnancy
- What to Expect – Importance of Protein during Pregnancy & Postpartum
- pregnant.sg – Baby Taste Development
Article written by:
Antonia Roots, Exercise Physiologist, Lactation Counselor, & Momma of 2
Owner of My Bump to Bundle ~ The mission of My Bump to Bundle is to provide services and products to assist women with the real challenges of early mommahood. My Bump to Bundle offers Momma Body Wellness through fitness coaching and exercises recommended for pregnancy (Bump Fitness) and postpartum (Bundle-wearing Fitness), Breastfeeding Education and Counseling
