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Pregnancy Nutrition: The Importance of Protein By Andrea Short.
The pregnancy nutrition is vital for the health and wellness of you and your developing baby. In this article, Andrea Short, a Maternity Nutrition and Wellness Specialist discusses the importance of including protein in your pregnancy diet.
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A developing baby depends 100% on the mother’s nutritional intake, so it’s important to eat a diet that is nourishing to you and your baby. One nutrient that is very important to increase during pregnancy is protein, as this is vital to ensure a healthy outcome.
During pregnancy, your whole body is changing; your uterus, breasts, the placenta, and fetus. Your baby changes and develops by leaps and bounds on a weekly basis, which requires a jump in the amount of protein you need.
This protein helps grow the new tissues and organs, assists in forming the hair, nails, and bones, helps with milk production and encourages healthy blood production, which increases by 50-60% during pregnancy. The second and third trimesters are when you and your baby are growing the fastest, and consequently, the demands for protein peaks.
What is protein?
Protein is a macronutrient that is made up of amino acids, which are the fundamental building blocks of your cells as well as your baby’s. Not only do you need extra protein to accommodate these growing tissues, but also to avoid consequences of lack of protein such as weakness, fatigue, gestational diabetes, and pre-eclampsia; and consequences for your baby including poor muscle and joint development, muscle or bone deformities, miscarriage, brain damage, and a high risk of birth defects.
It’s common for women to develop gestational diabetes during pregnancy, but eating a diet rich in protein can help lower your risk significantly. Swings in your blood sugar will cause symptoms such as fatigue, dizziness, weakness, nausea, fainting, and hunger pains. While pregnancy already produces these symptoms, they escalate when your blood sugar is not stable. Increasing your protein can keep your blood sugar from spiking and dipping, which is dangerous for you and your baby.
It has been suggested that a diet rich in protein can help reduce the risk of pre-eclampsia, which is a dangerous condition that causes high blood pressure, edema, migraines, shortness of breath, and abdominal pain, among other symptoms.
RELATED: WHAT TO EAT WHILE PREGNANT
Many women experience nausea, or morning sickness, during their pregnancy. Women can experience this anytime of the day and during any trimester. Due to nausea, many women don’t, or can’t consume the recommended amount of calories each day. Because of this, I recommend a high-quality protein shake if this is something you can keep down. This is a great way to take in a good amount of calories and protein, and can optionally add in other ingredients such as healthy fats, omega 3’s, fruits, and vegetables. Boosting your protein this way can help ensure you are meeting the daily requirements for you and your growing baby.
The majority of women need a minimum of 75 grams of protein per day when pregnant. Depending on the individual’s weight and physical activity levels. Needs can be as high as 100 grams per day or more. Great sources of protein include meat, poultry, fish, beans, eggs, milk, nuts, and tofu. Keeping a high-quality protein powder on hand can help fill in the gaps where your diet is lacking.
In conclusion, protein is an essential macronutrient that plays a key role in pregnancy. Not only to assist in developing you and your baby. But also to help avoid unwanted symptoms that can further complicate your pregnancy.
About the Author:
Andrea Short is a Maternity Nutrition & Wellness Specialist and Pre & Postnatal Fitness Specialist. She works with women during all stages of pregnancy and beyond to help them have a healthy pregnancy and baby. Working with postpartum women to strengthen, heal, and build confidence is a huge component of her work. She focuses not only on nutrition and fitness but the overall health and wellbeing of each individual. She is the go-to support system for moms like you for nutrition. Also, fitness, and feeling your best so you can be the best mom for your little ones! Join her private Facebook group here; Like her Facebook page here; Follow her on Instagram here; Contact her here: www.andreashortwellness.com
Join us at the PB Moms Exclusive Circle. Where we invite healthcare experts to prepare us for life after childbirth and motherhood. Go to: pregnancybeyond.com/exclusive-circle.
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Sweet Pregnancy Sleep By Dola Kaytee (Mom Coach).
Pregnant and can’t sleep? Here is an excerpt from my eBook – SWEET PREGNANCY SLEEP: Effective Tips For A Blissful Sleep When You’re Expecting A Baby.
Hello Mama,
Congratulations on your pregnancy! It is a wonderful and joyous time. As you would expect, most women would feel tired during pregnancy and would require more sleep than before. Trust me, there is nothing better than a good nights’ rest particularly now that you have a cute little one on the way.
Do you know that one of the best gifts an expectant mother can give to her baby is nine months of a healthy pregnancy? Mama, not sleeping well can lead to a number of problems. And, it is for this reason I encourage mothers to keep a good sleep habit which is particularly essential when pregnant.
I have good news for you! in this ebook, I have compiled a few lifestyle tweaks that can improve your sleep during pregnancy. These tips have helped me in both of my pregnancies, and it has been recommended to several other expecting mothers and they swear by it!
You are not getting enough sleep.
Mama, not getting enough sleep can affect every aspect of your life. Expectant mothers who have poor nighttime sleep are more likely to experience:
- a depressed mood,
- attention and memory problems,
- excessive daytime sleepiness,
- nighttime falls,
- a low birth weight baby
- and may experience prolonged labor;
some may choose to resort to over-the-counter or prescription sleep pills, all of which may adversely affect the healthy development of the baby.
My aim in this ebook is for you to achieve the sound sleep you and baby so both desperately need. The benefits of having adequate sleep at night cannot be emphasized enough! A good night’s sleep during pregnancy will help you look your best come morning and will help the baby grow.
Wondering what’s included in the ebook? In this ebook, you will learn:
- Bulletproof ways to fix your sleep problems. So, you can finally achieve the sweet pregnancy sleep that you and your baby both so desperately need.
- Proven tips on how to sleep better at night naturally.
- Effective sleep solutions dedicated to improving your health and quality of your pregnancy sleep
- Healthy bedtime routines and effective sleep strategies that will help you sleep better and dramatically improve the quality of life.
Also Read: Pregnancy Sleep Secret
Read to sleep soundly through the night? Get your copy here
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Best Ways to Avoid Gestational Diabetes Mellitus, By Andre Short.
Gestational diabetes mellitus (GDM) is a condition where women experience high blood sugar levels during pregnancy, although they did not have this condition pre-pregnancy. According to a 2014 analysis by the Centers for Disease Control and Prevention, the prevalence of gestational diabetes is as high as 9.2%.
Those at risk for developing GDM are women who:
- Had a previous pregnancy with GDM
- Are overweight or obese
- Have a family history of diabetes
- Are over 25 years old
- Gave birth to a baby weighing over 9 pounds
- Are African American, Hispanic, American Indian, Alaska Native, Native Hawaiian, or Pacific Islander
Managing GDM will help ensure you have a healthy pregnancy and a healthy baby, but avoiding it altogether is ideal, as 50% of women with GDM go on to develop type 2 diabetes.
One of the best ways to avoid GDM is to be aware of it and make modifications to your lifestyle before you become pregnant. If you are overweight prior to pregnancy, weight loss is something that may help prevent GDM. However, trying to lose weight if you are already pregnant is not ideal, unless you are under the supervision of a maternity nutritionist. High rates of weight gain during pregnancy, especially in the first trimester, may increase your risk of GDM. In a study conducted with 1,145 women, researchers found that rapid gestational weight gain in early pregnancy may result in an early increase in insulin resistance that leads to the “exhaustion” of the B cell. This can lead to a decreased level of secreted insulin, which therefore progresses to GDM.
Making simple changes to your diet pre-pregnancy or during pregnancy can have huge effects in decreasing your risk for GDM. Low fiber and high glycemic index foods can increase the risk of developing GDM, while eating a diet rich in protein may help reduce the risk of GDM.
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Regular physical activity pre-pregnancy will also help decrease your risk for GDM during pregnancy. One study showed that women who participated in any recreational physical activity during the first 20 weeks of pregnancy experience a 48% reduction in risk of developing GDM compared to inactive women. Moderately intense activity such as brisk walking, jogging, or swimming can help keep your blood sugar under control. You want to aim for at least 30 minutes of physical activity five days per week. It’s important to talk to your doctor or midwife about continuing exercise, but most women without pregnancy complications can continue their normal workout routine. Regular physical activity helps maintain a healthy pregnancy weight gain, which in turn decreases your risk of GDM.
GDM is undoubtedly dangerous to the mother, but it also carries consequences for the baby. Babies in utero store excess sugar as fat, so they can grow larger than normal which can complicate your pregnancy. They may suffer an injury during labor due to their size, or a c-section may be the only option if the baby is too large. The baby may also have a low blood sugar or low mineral levels when they’re born, temporary breathing problems, jaundice or pre-term birth. More serious complications include the increased risk for death and morbidity among infants. Not only does GDM affect the baby in utero, but later in life your child has a greater chance of diabetes and obesity.
In conclusion, avoiding GDM altogether is best for you and your baby. But there are steps to take if GDM does present. Regular physical activity and making modifications in your diet are the two best methods for controlling GDM.
About the Author:
Andrea Short is a Maternity Nutrition & Wellness Specialist and Pre & Postnatal Fitness Specialist. She works with women during all stages of pregnancy and beyond to help them have a healthy pregnancy and baby. Working with postpartum women to strengthen, heal, and build confidence is a huge component of her work. She focuses not only on nutrition and fitness but the overall health and wellbeing of each individual. She is the go-to support system for moms like you. For nutrition, fitness, and feeling your best so you can be the best mom for your little ones! Join her private Facebook group here; Like her Facebook page here; Follow her on Instagram here; Contact her here: www.andreashortwellness.com
Join us over the PB Moms Exclusive Circle. Where we invite healthcare experts to prepare you for life after childbirth and motherhood. Go to: pregnancybeyond.com/exclusive-circle.
Follow PregnancyBeyond on Instagram, Facebook, and Twitter.
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Pregnancy Diet: Eat Well, Eat With Purpose For Total Wellness.
For some people, eating healthy or dieting has become a ‘cliché’.
Most women struggle with eating the right types of food during pregnancy. There is this myth that whilst pregnant, one can indulge and eat whatever is desired. This isn’t right…
As a mum of four, (5 years, 4 years and 9month old twin boys), during my last pregnancy with my twin boys, eating well and with purpose was so important to me. During the process, it is most essential to get all the nutrients you and your developing baby need. If you haven’t been eating as well as you should, it is important to start having nutritious and well balanced meals. Your body works more efficiently when you are pregnant and uses up the energy you get from the right foods you eat. So for the first six months of being pregnant, you really do not require any extra calories, however, it is advisable to speak to your midwife to know the best way to gain weight gradually.
The best rule to remember is to eat when you are hungry but ensure to eat the right meals. Eat a good balance of foods everyday and you will gain weight steadily as your baby grows. Have variety of delicious snacks and meals that are just right for you at each stage of your pregnancy.
In your first trimester, eat iron-rich foods which will help your blood to move oxygen around your body. Meals high in folate/Vitamin B6 is very essential at this level and great for developing your baby’s nervous system. It is also believed that such meals help to ease nausea.
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During your second trimester, have meals that are rich in calcium and vitamin D. These nutrient-dense meals will help your baby grow strong bones and will also contribute to the baby’s continued development. Also, Omega 3 fatty acid found in such meals is important for your baby’s brain development.
In the third trimester, you will need meals that will give you a much-needed boost in your energy level as you continue to push through to the finish line. Keep up with protein-rich foods all through your pregnancy journey to help with the baby’s development and if in doubt of what to eat or what not, then it is important that you consult your doctor.
The best rule is to find healthy alternatives to some of the foods you like to eat to ensure that you eat right, stay clean, and live a healthy lifestyle.
>>> QUICK AND SIMPLE HEALTHY MEALS
Author: Oge Akinola is the Founder and Senior Lifestyle Consultant at Bump n Chic. They cater to women during and after pregnancy, helping them towards leading a healthy Lifestyle through a 3 process strategy – Nutrition, Fitness, and Style to achieve total wellness spirit, soul, and body. They suggest the right healthy alternatives for your meals and promote well-balanced meals to aid baby’s growth and ensure that Mum is also in good health. Instagram: @BumpnChic Website: www.bumpnchic.com
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Healthy Cooking: Brown Rice Fried Rice with Large Prawns.
Using brown rice over white rice gives you more fiber, more protein, and more healthy nutrients overall than white rice. Brown rice given its low glycemic rating helps to reduce insulin spikes in the body. The colors popping out of this bowl of food make it so attractive and appetizing to eat. The ingredients used to cover all food groups to make for a well-balanced bowl of food. This is an ideal lunch idea and takes a very little amount of time to be prepared.
Servings – 1 Prep: 5mins Cook Time: 15mins
Ingredients
1 cup Brown Rice
½ red onion – thinly sliced or chopped
1.5 cups frozen mixed vegetables (use as much as needed)
½ bell peppers – red, green, yellow (or use what is available)
1tsp curry goat powder ( I use the curry goat powder for extra flavor. Optional: Curry powder)
½ tsp suya spice (for extra flavor)
½ tsp ground pepper
2 cups of Large Cooked Prawns
1 magi cube or organic chicken stock
1tbp extra virgin olive oil
1 cup of water
Method
In a medium pot, bring water to boil and add brown rice. Cook rice for …….. when half-done, remove rice from fire and set aside.
In a separate pot, heat oil over medium heat and add sliced or chopped onions, suya mix, and curry powder. Sauté for 2-3mins while stirring frequently. Add remaining ingredients except for rice (I barely use salt with Maggi or chicken stock but if needed just add a little pinch).
Cover and cook until all ingredients are well mixed together (do not let vegetables get too soft). Gently stir in rice and allow to get well cooked for 6-10mins.
Note: Gradually add in additional water until rice is well cooked, alternatively, when rice is almost cooked, cover with a foil and reduce heat. Rice will cook with the steam from the foil.
Also Read: Best Ways to Avoid Gestational Diabetes Mellitus
Author: Oge Akinola is the Founder and Senior Lifestyle Consultant at Bump n Chic. They cater to women during and after pregnancy, helping them towards leading a healthy Lifestyle through a 3 process strategy – Nutrition, Fitness, and Style to achieve total wellness spirit, soul, and body. They suggest the right healthy alternatives for your meals and promote well-balanced meals to aid baby’s growth and ensure that Mum is also in good health. Instagram: @BumpnChic Website: www.bumpnchic.com
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