What To Do When Your Eating For Two
Congratulations! You are now eating for TWO!
Now what?
I know there are a lot of questions.
So first here are some fun pregnancy facts.
●There are 4 million babies born in the United States each year.
●There are over 200,000 live births in Florida each year.
●There were 27 births born to the Palm Beach County Fire Department last year.
●The most popular day of the week to be born is Tuesday followed by Monday & the least popular day of the week is Sunday. This is largely due to scheduled C-Sections & inductions.
●The most popular month in the world-wide to be born is the month of September because it is 9 months after Christmas & New Years. This is then followed by June, July & August because many teachers try to plan for their babies to be born over the summer.
●The states that have the most live births are California, Texas & New York.
●And finally as far as gender ratios: There are 48 more males born than females per 1000 births.
Now what?
I know there are a lot of questions.
So first here are some fun pregnancy facts.
●There are 4 million babies born in the United States each year.
●There are over 200,000 live births in Florida each year.
●There were 27 births born to the Palm Beach County Fire Department last year.
●The most popular day of the week to be born is Tuesday followed by Monday & the least popular day of the week is Sunday. This is largely due to scheduled C-Sections & inductions.
●The most popular month in the world-wide to be born is the month of September because it is 9 months after Christmas & New Years. This is then followed by June, July & August because many teachers try to plan for their babies to be born over the summer.
●The states that have the most live births are California, Texas & New York.
●And finally as far as gender ratios: There are 48 more males born than females per 1000 births.
Weight Gain
●Maternal health & lifestyle choices have an impact on both the mother & the child’s health during pregnancy and after delivery.
● A women should try to aim to be within a normal BMI range when they conceive however conception is not always planned nor is a large majority of our population within those parameters.
So the amount of appropriate weight gain is based on your pre-pregnancy BMI.
Body Mass Index (BMI) Total Weight Gain
Underweight ≤ 18.5 28 lbs - 40 lbs
Normal 18.5 – 24.9 25 lbs - 35 lbs
Overweight 25-29.9 15 lbs - 25 lbs
Obese ≥ 30 11 lbs - 20 lbs
●It is important to know that the total weight gain is not just weight of the baby.
The average baby weighs approximately 6-8 lbs.
●Placenta is 1-2 lbs.
●Breasts gain 1-2 lbs.
●Uterus is 1-2 lbs.
●Amniotic Fluid is 2-3 lbs.
●Your Blood Volume is 3-4 lbs.
●Your Protein & fat storage is 8-10 lbs.
●Your bodily fluids are 3-4 lbs.
If you are pregnant or plan on getting pregnant it is really important to plan your diet properly so both you and your baby get the nutrition that you need. While you don’t really need to eat for 2 (contrary to popular belief) you do need to ensure that you get enough vitamins and minerals for 2. So you may want to skip the pickles & ice cream.
Also keep in mind that the fetus will take what it needs to grow & develop. Therefore if you are not consuming enough essential nutrients it will leave you nutrient depleted. In order to get these essentials nutrients for both mom and baby most women need to consume an average of 300 more calories or 2500 calories per day. However, you want these calories to be nutrient dense calories.
●Maternal health & lifestyle choices have an impact on both the mother & the child’s health during pregnancy and after delivery.
● A women should try to aim to be within a normal BMI range when they conceive however conception is not always planned nor is a large majority of our population within those parameters.
So the amount of appropriate weight gain is based on your pre-pregnancy BMI.
Body Mass Index (BMI) Total Weight Gain
Underweight ≤ 18.5 28 lbs - 40 lbs
Normal 18.5 – 24.9 25 lbs - 35 lbs
Overweight 25-29.9 15 lbs - 25 lbs
Obese ≥ 30 11 lbs - 20 lbs
●It is important to know that the total weight gain is not just weight of the baby.
The average baby weighs approximately 6-8 lbs.
●Placenta is 1-2 lbs.
●Breasts gain 1-2 lbs.
●Uterus is 1-2 lbs.
●Amniotic Fluid is 2-3 lbs.
●Your Blood Volume is 3-4 lbs.
●Your Protein & fat storage is 8-10 lbs.
●Your bodily fluids are 3-4 lbs.
If you are pregnant or plan on getting pregnant it is really important to plan your diet properly so both you and your baby get the nutrition that you need. While you don’t really need to eat for 2 (contrary to popular belief) you do need to ensure that you get enough vitamins and minerals for 2. So you may want to skip the pickles & ice cream.
Also keep in mind that the fetus will take what it needs to grow & develop. Therefore if you are not consuming enough essential nutrients it will leave you nutrient depleted. In order to get these essentials nutrients for both mom and baby most women need to consume an average of 300 more calories or 2500 calories per day. However, you want these calories to be nutrient dense calories.
Top Pregnancy Foods
●Beans- Rich source of protein & fiber. Fiber keeps constipation away. Serves the body with folate, calcium, iron & zinc.
●Salmon- Good source of DHA & EPA Omega 3 faty acids, protein, vitamins & minerals.
●Sweet Potatoes- Natural Source of fiber & vitamins essential for a pregnant woman. Great source of vitamin C, folate & fiber. Inexpensive & versatile (mashed, spiralized, made into a hash).
● Whole Grains- Whole grains have a lot of fiber, minerals & rare nutrients such as selenium.
●Dark Leafy Vegetables- They are good for eye health for both the mother & the baby. Loaded with vitamins such as A,C, K & folate.
●Lean Meat-Excellent source of high-quality protein. Rich in choline which is important for brain cell development in babies.
●Walnuts & Almonds- Great source of concentrated nutrients and one of the richest sources of omega 3 fatty acids, make a great on the go snack or a good food to eat when you feel bloated and full.
●Greek Yogurt- It has twice the amount of protein as regular yogurt as well as calcium to keep both the bones of the mother and the baby strong.
●Eggs-nicknamed "natures multivitamin", they are loaded with vitamins, minerals, high quality protein & good fats. One egg contains vitamin B12, B2, B5, A,E, Selenium as well as calcium, iron, potassium & zinc. They also have a perfect amino acid profile. Meaning there are 21 amino acids, 9 of which are essential. We cannot produce these ourselves. Eggs gave all 9 essential amino acids.
●Avocados – Vitamin K, Folate, C, B5, Potassium, B5 & B6. They also have magnesium, copper, iron, B1 & niacin. This all comes with 160 calories, 2 grams of quality protein and 15 grams of healthy fats.
While all of the foods are healthy for both you and your baby you will want to talk to your doctor about anything personally specific they want you to eat.
●Beans- Rich source of protein & fiber. Fiber keeps constipation away. Serves the body with folate, calcium, iron & zinc.
●Salmon- Good source of DHA & EPA Omega 3 faty acids, protein, vitamins & minerals.
●Sweet Potatoes- Natural Source of fiber & vitamins essential for a pregnant woman. Great source of vitamin C, folate & fiber. Inexpensive & versatile (mashed, spiralized, made into a hash).
● Whole Grains- Whole grains have a lot of fiber, minerals & rare nutrients such as selenium.
●Dark Leafy Vegetables- They are good for eye health for both the mother & the baby. Loaded with vitamins such as A,C, K & folate.
●Lean Meat-Excellent source of high-quality protein. Rich in choline which is important for brain cell development in babies.
●Walnuts & Almonds- Great source of concentrated nutrients and one of the richest sources of omega 3 fatty acids, make a great on the go snack or a good food to eat when you feel bloated and full.
●Greek Yogurt- It has twice the amount of protein as regular yogurt as well as calcium to keep both the bones of the mother and the baby strong.
●Eggs-nicknamed "natures multivitamin", they are loaded with vitamins, minerals, high quality protein & good fats. One egg contains vitamin B12, B2, B5, A,E, Selenium as well as calcium, iron, potassium & zinc. They also have a perfect amino acid profile. Meaning there are 21 amino acids, 9 of which are essential. We cannot produce these ourselves. Eggs gave all 9 essential amino acids.
●Avocados – Vitamin K, Folate, C, B5, Potassium, B5 & B6. They also have magnesium, copper, iron, B1 & niacin. This all comes with 160 calories, 2 grams of quality protein and 15 grams of healthy fats.
While all of the foods are healthy for both you and your baby you will want to talk to your doctor about anything personally specific they want you to eat.
Please Get Enough Water
●Water transports nutrients to you & your baby. Water facilitates the absorption of essential nutrients into the cells and transports vitamins, trace elements, minerals, and hormones to the blood cells, and it’s those nutrient-rich blood cells that reach the placenta and ultimately your baby… all thanks to WATER!
●Water aids in waste removal. As gross as it sounds, when we’re pregnant, we’re excreting for two…. Water dissolves the waste products and helps flush them from the kidneys. Adequate water intake also helps to move solid wastes more speedily down the digestive path, which is great to help with that usual pregnancy constipation.
●Water keeps UTIs away. Drinking enough water also keeps your urine nice and diluted, which not only keeps things flowing, but keeps UTI’s at bay (urine that hangs out too long in your bladder can become a breeding ground for infection-triggering bacteria).
●Water prevents bloating. All pregnant mamas will experience bloating in some form or another due to a normal and necessary increase in body fluids… but the more water you drink the better if you want to ward off that puffy look. Lots of women think drinking lots of water will equal lots of water with water weight, when in fact the opposite is actually true. Drinking plenty of liquids can keep excessive water retention under control!
●Water recommendations: You want to drink about ½ your body weight in ounces.
150 lbs = 75 ounces of h20.
●Water transports nutrients to you & your baby. Water facilitates the absorption of essential nutrients into the cells and transports vitamins, trace elements, minerals, and hormones to the blood cells, and it’s those nutrient-rich blood cells that reach the placenta and ultimately your baby… all thanks to WATER!
●Water aids in waste removal. As gross as it sounds, when we’re pregnant, we’re excreting for two…. Water dissolves the waste products and helps flush them from the kidneys. Adequate water intake also helps to move solid wastes more speedily down the digestive path, which is great to help with that usual pregnancy constipation.
●Water keeps UTIs away. Drinking enough water also keeps your urine nice and diluted, which not only keeps things flowing, but keeps UTI’s at bay (urine that hangs out too long in your bladder can become a breeding ground for infection-triggering bacteria).
●Water prevents bloating. All pregnant mamas will experience bloating in some form or another due to a normal and necessary increase in body fluids… but the more water you drink the better if you want to ward off that puffy look. Lots of women think drinking lots of water will equal lots of water with water weight, when in fact the opposite is actually true. Drinking plenty of liquids can keep excessive water retention under control!
●Water recommendations: You want to drink about ½ your body weight in ounces.
150 lbs = 75 ounces of h20.
To Prevent Foodborne Illness You Will Want To Avoid The Following Foods In Pregnancy.
● Cold Cuts & Deli Meats- Deli meat & even whole cooked chickens stored in a refrigerated case may contain listeria.
●Raw Or Runny Eggs -Under cooked eggs come with the risk of salmonella, & your immune system is weaker when you are pregnant.
●Soft Cheese -Feta, Brie & Goat Cheese may be made with unpasteurized milk.
●Sushi & Sashimi -There is a small risk that you’ll get a parasite from raw fish. These are much harder to treat during pregnancy.
●High-Mercury Fish-Swordfish, tuna steaks & canned solid white albacore tuna are harmful to your developing baby.
●Spicy Foods-They will not harm your baby, but they can cause major heartburn.
●Caffeine-Most experts agree a cup or two of coffee or soda is probably fine however speak to your provider first about the right amount of caffeine levels for you and your baby.
● Cold Cuts & Deli Meats- Deli meat & even whole cooked chickens stored in a refrigerated case may contain listeria.
●Raw Or Runny Eggs -Under cooked eggs come with the risk of salmonella, & your immune system is weaker when you are pregnant.
●Soft Cheese -Feta, Brie & Goat Cheese may be made with unpasteurized milk.
●Sushi & Sashimi -There is a small risk that you’ll get a parasite from raw fish. These are much harder to treat during pregnancy.
●High-Mercury Fish-Swordfish, tuna steaks & canned solid white albacore tuna are harmful to your developing baby.
●Spicy Foods-They will not harm your baby, but they can cause major heartburn.
●Caffeine-Most experts agree a cup or two of coffee or soda is probably fine however speak to your provider first about the right amount of caffeine levels for you and your baby.
Breastfeeding & Pumping 101
If you are choosing to breastfed there are 2 things to keep in mind. First the fact that you need to eat foods high in nutrients so your milk is nutritious and secondly how much you need to eat in order to be able to produce enough milk. as you read through this list you will see that there are a lot of the same foods as on the pregnancy list. This is simply because they are nutrient dense and clean.
●Oatmeal – This complex carbohydrate will make you feel fuller, longer, and may increase you breast milk supply! Oats are rich in iron, protein, and fiber. The healthiest options are the non-instant varieties.
●Eggs – Look for DHA fortified varieties for another way to get this essential fatty acid into your diet. Hard boiled eggs are a prepackaged snack with a dose of vitamin D that’s difficult to find in other foods. Prep several ahead of time for the whole week (or leave this task up to a helpful partner)!
●Leafy Greens – You and your baby need vitamin A, iron, calcium, and folic acid while you’re breastfeeding. Leafy greens such as kale, spinach, and romaine are a great source!
●Berries – Another healthy snack (either dried or fresh), blueberries, strawberries, raspberries, and cranberries are full of antioxidants and fiber. Add them to your oatmeal!
●Coconut Oil – Is there anything it can’t do? Cooking and baking with coconut oil (like this one) has gained popularity lately, with good reason. Coconut oil contains lauric acid which is what makes it so similar and vital to breast milk.
●Almonds – Almonds, almond butter, and almond milk are said to increase milk production. They also provide DHA, calcium, and magnesium.
●Fish – While you want to be cautious about themercury content of the fish you are eating, white and non-oily fish are good sources of DHA and protein. Salmon and tuna are great in moderation.
●Fruit Salad – Salads provide variety all in one bowl so don’t forget about fruit salads! Great for breakfast or a side, you can load up on the fruits that you love. I love to mix the next food on the list into my fruit salad…
●Quinoa – This grain has been shown to increase milk supply. It can prepared as a sweet or savory dish to add protein, amino acids, phosphorus, and iron to your diet.
●Avocado – An avocado is technically a fruit. An abundant source of folic acid and vitamins E & C, it is rumored to increase lactation, as well!
●Yogurt – Yogurt is a way to get probiotics for you and your baby. Look for a variety that contains live and active cultures to increase the digestive health of you both!
●Seeds – Flax seeds, sesame seeds, chia seeds, and hemp seeds are all tiny sprinkles of essential amino acids plus vitamins and minerals. Add these to your yogurt, smoothies, or salads to increase nutrition.
In addition to these super foods remember, you’re burning around 500 extra calories a day just by breastfeeding, drink plenty of water and continue to take your prenatal vitamin!
Now this goes for both moms who are exclusively breastfeeding as well as working mothers who are pumping. If you are mimicking your baby’s regular feeding schedule with pumping sessions you still need to continue with the extra 500 calories.
If you are choosing to breastfed there are 2 things to keep in mind. First the fact that you need to eat foods high in nutrients so your milk is nutritious and secondly how much you need to eat in order to be able to produce enough milk. as you read through this list you will see that there are a lot of the same foods as on the pregnancy list. This is simply because they are nutrient dense and clean.
●Oatmeal – This complex carbohydrate will make you feel fuller, longer, and may increase you breast milk supply! Oats are rich in iron, protein, and fiber. The healthiest options are the non-instant varieties.
●Eggs – Look for DHA fortified varieties for another way to get this essential fatty acid into your diet. Hard boiled eggs are a prepackaged snack with a dose of vitamin D that’s difficult to find in other foods. Prep several ahead of time for the whole week (or leave this task up to a helpful partner)!
●Leafy Greens – You and your baby need vitamin A, iron, calcium, and folic acid while you’re breastfeeding. Leafy greens such as kale, spinach, and romaine are a great source!
●Berries – Another healthy snack (either dried or fresh), blueberries, strawberries, raspberries, and cranberries are full of antioxidants and fiber. Add them to your oatmeal!
●Coconut Oil – Is there anything it can’t do? Cooking and baking with coconut oil (like this one) has gained popularity lately, with good reason. Coconut oil contains lauric acid which is what makes it so similar and vital to breast milk.
●Almonds – Almonds, almond butter, and almond milk are said to increase milk production. They also provide DHA, calcium, and magnesium.
●Fish – While you want to be cautious about themercury content of the fish you are eating, white and non-oily fish are good sources of DHA and protein. Salmon and tuna are great in moderation.
●Fruit Salad – Salads provide variety all in one bowl so don’t forget about fruit salads! Great for breakfast or a side, you can load up on the fruits that you love. I love to mix the next food on the list into my fruit salad…
●Quinoa – This grain has been shown to increase milk supply. It can prepared as a sweet or savory dish to add protein, amino acids, phosphorus, and iron to your diet.
●Avocado – An avocado is technically a fruit. An abundant source of folic acid and vitamins E & C, it is rumored to increase lactation, as well!
●Yogurt – Yogurt is a way to get probiotics for you and your baby. Look for a variety that contains live and active cultures to increase the digestive health of you both!
●Seeds – Flax seeds, sesame seeds, chia seeds, and hemp seeds are all tiny sprinkles of essential amino acids plus vitamins and minerals. Add these to your yogurt, smoothies, or salads to increase nutrition.
In addition to these super foods remember, you’re burning around 500 extra calories a day just by breastfeeding, drink plenty of water and continue to take your prenatal vitamin!
Now this goes for both moms who are exclusively breastfeeding as well as working mothers who are pumping. If you are mimicking your baby’s regular feeding schedule with pumping sessions you still need to continue with the extra 500 calories.
We are also now offering Ameda breast pumps through the Firefighters Health Center. They are hospital grade pumps and fit all standard bottles. Purchasing a breast pump and or renting a breast pump can be expensive.
This is 2015, a large majority of mothers go back to work when their babies are 3 or 4 months old. Therefore, pumping is an excellent option to continue the vital nutrition that breastfeeding provides.
Please come in and get a pump and don’t worry I will not just hand you the box. I remember opening it myself and having absolutely no idea where to even plug it in. When you come in, I’ll be able to show you how to use it and answer any questions you may have. I can also be of assistance with breastfeeding questions.
So please contact me anytime, I am a wealth of information and I also have a lot of contacts in the area if there is something beyond my scope of practice.
This is 2015, a large majority of mothers go back to work when their babies are 3 or 4 months old. Therefore, pumping is an excellent option to continue the vital nutrition that breastfeeding provides.
Please come in and get a pump and don’t worry I will not just hand you the box. I remember opening it myself and having absolutely no idea where to even plug it in. When you come in, I’ll be able to show you how to use it and answer any questions you may have. I can also be of assistance with breastfeeding questions.
So please contact me anytime, I am a wealth of information and I also have a lot of contacts in the area if there is something beyond my scope of practice.
Watch the Pregnancy & Post-Partum Video Below For More Information.
Thanks For Reading!