Nutrition in pregnancy, Prenatal vitamins, Food safety, NauseaNov 16, 2020
#1 Protein is key.
In regular women, 1g/kg is the key, so about 50g a day. In a pregnant woman, this goes up to 1.5g/kg so for a 50kg pre-pregnancy weight, this is 75g protein a day! This is not easy!
Protein is key in creating human flesh and bones, and the placenta, the amniotic sac, all kinds! The strength of the tissues are all protein dependent.
I have used protein powders to clock my numbers in the past. When each scoop gives you 20-25g, this really helps me reach my target in the day.
Click here for a good protein diary!
#2 Nausea is first and foremost a blood glucose regulation issue.
#3 Your prenatal vitamins need to contain enough zinc
If your prenatal still contains synthetic folic acid instead of folacin or 5-methyltetrahydrofolate, you've not got a good brand on your hands. Switch.
And if you're not sure about your iron status, test and treat it separately. Having iron in your prenatal competes with the other minerals for absorption and can worsen any tummy/nausea/constipation issues you might already have.
Magnesium is absolutely lovely and safe in pregnancy and beyond to enhance calm, and to alleviate the aches and pains that come from your hips widening and preparing for birth. Get yours here!
#4 Outside and during pregnancy we all need a good omega 3 supplement for its anti-inflammatory and heart beneficial effects. During the 3rd trimester and during breastfeeding, DHA is the subtype to go for, specifically for baby's growing brain!
#5 How much can I smoke/drink/take coffee? Sadly, the answer is zero if you don't want to affect your baby's birth weight.
#6 How about sushi, runny eggs, raw meat? If it's fresh, then salmonella rates are quite low these days, and food transportation is pretty sophisticated.
If you're looking to work with me as your coach, your first step is to book a 45-minute initial consult with me.