Testimonial YvetteYou’ll likely receive a lot of advice from your OBGYN about what you should eat while pregnant. Yet, did you know you can also link up with a personal trainer at a Riverside health club who can not only give you a fully customized daily meal plan, but also help you complete safe workouts to make your pregnancy and post-pregnancy weight loss much easier? Giving birth is by no means an easy feat, so it’s important to have the best support network possible during this transition.

Here are some healthy dining tips when you’re eating for two…

  • Consume 300 more calories than normal.
  • Take prenatal vitamins daily.
  • Eat a variety of foods.
  • Choose foods high fiber foods like whole-grain breads, fruits and vegetables.
  • Get at least 4 servings of dairy and calcium-rich products per day (1,000-1,300 mg).
  • Eat at least 3 servings of iron-rich foods to get in your 27 mg daily.
  • Aim for 70 mg of vitamin C from oranges, strawberries, peppers or tomatoes each day.
  • Get at least 0.4 mg of folic acid from leafy greens or beans per day to prevent birth defects.
  • A little vitamin A is important, but be sure you are ingesting less than 10,000 IU of spinach, sweet potatoes, carrots and apricots to avoid fetal malformations.

There are also certain foods to avoid while pregnant…

  • Alcohol
  • Caffeine (Keep to less than 300 mg or two cups of coffee per day)
  • Saccharin Sweeteners
  • Fat (65 grams or less per day)
  • Cholesterol (300 mg or less per day)
  • Shark, swordfish, king mackerel, or white snapper (which contains high mercury levels)
  • Raw fish like sushi, shellfish, oysters and clams
  • Soft cheeses like feta, Brie and Camembert (which may cause Listeria infection)

When you are not feeling very well, it can be hard to know what is “safe.” If you have morning sickness, try crackers, cereal or pretzels. Eat smaller meals during the day and avoid greasy, fatty foods.  If you are constipated, eat more fruits and veggies and drink more water. If you have the runs, eat more food with pectin and gums to help you absorb excess water (like bananas, applesauce, white rice, oatmeal and wheat bread). If you get heartburn, drink milk before eating and limit your caffeine.  For more personalized information to help you through your pregnancy, visit our Riverside health club website and schedule an appointment with one of our trainers. We’d love to help!

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