A common Q I get asked about is my eating habits during bump growth?
So here it is:-
Pregnancy Food - My TOP TIPS!
Pregnancy food intake is a weird and wonderful thing. I have to say I have had moments of embracing every minute of the part of the pregnancy which means you get to eat more. Well any excuse right? Although to be entirely honest- at this stage in the ‘bump game’, as much as I still love eating, the bump defo has a thing or two to say on any gorges I may want to partake in. There simply isn't enough room to fit a super XL meal in (as much as I may give it a good try ;)
Being blessed with a 5'3" stature, and a very short torso, (which really can influence how the bump sits btw) there ain’t much room in that belly for all of the growth that needs to go on, so meal times can be uncomfortable. Add onto this other issues such as digestion, or ‘in-digestion’, + changes in taste, the world of preggo food is an interesting one to say the least.
So what changes (if any) have I made to accommodate pregnancy with my food take? and what are my TOP TIPS?!
I am eating more!
Obviously calorie intake needs to go up- by how much is dependent on metabolism, activity level and ‘where you started out’. There’s a lot of disagreement about this, however from all of the research I have done, the general consensus points to anywhere between 250-400 Kcals extra each day in the later stages of pregnancy. The ‘eating for 2 quote is I’m afraid a myth, ***** in fact my pre calorie diet on a heavy training day could easily hit 3000 Kcals, which would technically mean me eating 6000 Kcals at my current state, I doubled that up! Defo not happening (actually couldn't physically do it!), and as my training is less ‘heavy’, with less of a focus on intensity, muscle growth, strength gains etc, I do not need that level of calorie excess at the moment. I try and eat intuitively still (just as I did before), on days of higher fatigue or more activity I’ll eat more, on days I am less active I may eat less. Meal discomfort is attempted to be taken are of by smaller meals being spread out as opposed to the massive refers post training which I had before.
I still have a lot of carbs in my diet, but I currently try and top up (if I think I’ve not eaten enough that day), with fats such as avocado, oils , seeds and nuts, (they are calorie dense, and the current stage of pregnancy I am in, baby is layering on fat at the minute so makes sense to eat fat).
****Fat not only helps vitamin absoption, but helps with babies brain, and nervous system development*****So an extra drizzle of olive oil to increase cals is easily done. I am loading #SuperSlaw with more olive oil for example than I am vinegar.
Previous months I have wanted more protein, or more carbs. Either way I have almost cycled carbs and fats, in just the same way as I would when I am eating in accordance with intuition, movement, or a training plan, with a bit more of an emphasis of making up calories when I need to.
-SICKNESS has a big influence on what foods you eat. My advice on this, eat whatever your body dam well tells you to first and then see if you can think about facing other things. Its all very well telling a pregnant female to try and get nutrients in, but when you actually cant face drinking water as you feel that nauseas, my view is calories probably trump quality of food at times on this (personal opinion only, not medical advice).
Around the time of my sickness (which was for me thankfully just a matter of months and not for the entire pregnancy), I found ice lollies helped (although they had to be the co-op mango and coconut water ones for some reason, no others would do!). I also craved (still do), heaps of frozen fruit, and iceberg lettuce, with salt.
This makes sense again due to dehydration from the sickness. If I was able to stomach veggies, I would load #SuperSlaw’s with as many watery veggies as I could, (so celery, radish, and variations of leaves). Stack it with salt and try and get this into any meal I could. I laid off fats at the earlier stage as they were harder to digest, but the more watery based and chopped up veggies were a bit easier on the stomach, and helped to fill the water gap that was missing.
So every pregnant woman will know all about the dreaded ‘constipation’- there I said it! You get blocked up more easily (my boyfriend doesn't even like me saying this word, goodness knows how he’ll cope with actual labour !;) - This is down to a number of things, but predominantly relating to the increase in the hormone progesterone, which relaxes smooth muscle (such as that in the digestive tract). Fibre is therefor vital to try an help things along. This is where my craving for bran flakes probably helped! But equally so has my obsession for #SuperSlaw! Some RAW veggies are harder to digest than others (cruciferous veggies for example). Hence me focusing most of SuperSlaws’ on the more watery veggies, when eating cold- and panfrying for throwing any other SuperSlaw into MORPHED dishes (soups, stews, stir fry etc), making the vegetables easier to digest! Having a pre made veggie hit in the fridge to throw into meals when I’ve been fatigued has been a bit of a life saver for me!
So there we have it- baby is growing nicely - in fact I can almost feel now when the baby wants food- goodness knows what the food rage of this child will be like if the parents are anything to go by…….;)
Are you pregnant?
Let me know if you find this helps- I’d love to know how you are getting on!