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May 28, 2012

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Ashley James

Age: 23

Family: Kevin James, husband of almost two years and “Baby James” will soon make his or her debut.

Occupation: Health and wellness advisor, Emporia Fitness

An unexpected food craving I’ve noticed during pregnancy: In my first trimester I couldn’t seem to get enough of the candy “Nerds.” I love tart candy! Don’t worry — I’m controlling that craving much better now!

Do you tend to feel confused with all of the recommendations you’re to follow throughout your pregnancy? I’m sure all of you mothers-to-be try your best, but at the end of the day you still feel unsure if you’ve done all that you could for the little one inside of you.

It’s easy to become consumed with worry throughout your pregnancy — after all, there’s a lot to think about when it comes to the safety of your baby. Therefore, I’ve researched a variety of nutrition-based recommendations that will hopefully help you to become more aware of the right and wrong things to eat during pregnancy.

Let’s begin with the common, yet incorrect, slogan, “eating for two.” Though a cute concept, it’s a little misleading.

If you were to really consume double your calories when pregnant you would be eating in excess of 4,000 kcals each day! Talk about gaining weight! If eating for two isn’t an accurate statement then how many calories should the typical expecting mother consume?

Myth or Fact?

The most recent research shows that an “average” woman needs to consume 300 extra calories per day if at a normal weight when conception occurs.

FACT!

If you are underweight or overweight at conception your doctor may advise eating more or fewer calories per day for the healthy development of your baby. In addition, if you are lactating you are allotted 600 extra calories per day instead of just 300 calories.

Pre-pregnancy the average healthy woman requires about 2,000 calories per day. During pregnancy you would consume about 2,300 calories per day. Keep in mind that 300 calories isn’t difficult to consume. Check the nutrition facts label before diving into your package of doughnuts!

Many of us can’t get through our day without the surge of caffeine running through our veins. Our dependence on caffeine is a little ridiculous; however, whether you’re a coffee drinker or you just can’t seem to live without a bite of chocolate you might want to read on.

Myth or Fact?

The March of Dimes recommends limiting your daily intake of caffeine to 16 ounces of coffee per day.

MYTH!

According to the March of Dimes the recommended intake of caffeine is only about 200 milligrams total from all sources of caffeine — the amount found in 12 ounces of coffee. Caffeine isn’t limited to just coffee! It can also be found in pop, tea, chocolate and of course energy drinks. Talk with your doctor about whether or not you should steer clear of caffeine products for the safety of your developing baby.

Another concern is to know how much to eat from each food category. Do you know how many servings you should consume from each food category?

Myth or Fact:

While pregnant, it is advisable to consume 6 ounces of grains, 2 1/2 cups of vegetables, 1 1/2 to 2 cups of fruit, 3 cups from milk products, and 5 to 5 1/2 ounces of protein each day.

FACT!

Here are some examples directly from the March of Dimes foundation:

• Grains: 1 ounce of grain is equal to 1 slice bread, 1 cup cereal, 1/2 cup cooked rice, pasta or cereal.

• Vegetables: 1 cup of vegetables is equal to 1 cup raw or cooked vegetables, 1 cup vegetable juice, 2 cups raw, leafy greens, 1 medium baked potato.

• Fruits: 1/2 cup of fruit is equal to 1/2 cup 100 percent fruit juice, 1/2 cup fresh, frozen or canned fruit, 1/2 a fruit (small orange, apple or banana), 1/4 cup dried fruit.

• Milk Products: 1 cup of milk product is equal to 1 cup milk, 1 cup yogurt, 1 1/2 ounces natural cheese (cheddar, parmesan), 2 ounces processed cheese (American).

• Proteins: 1 ounce of protein is equal to 1 tablespoon peanut butter, 1/4 cup cooked dry beans, 1 ounce lean meat, poultry or fish, 1 egg, 1/2 ounce nuts (12 almonds, 24 pistachios).

Still confused? Keep in mind that none of us are going to be the perfect mother no matter how hard we try! I’ll be the first to admit that I haven’t eaten all the right foods throughout my pregnancy (those ice cream cravings are difficult to overcome)!

I would like to leave you with this thought: One of the most valuable things to remember is that the life growing inside of you is a unique and precious gift. Nurture, cherish, and love the gift you’ve been given. Be healthy and enjoy the remainder of your pregnancy!

Try out this 2,200 calorie meal plan

and see how it compares to your current diet!

Breakfast:

• skim milk: 1 typical serving: 86 calories

• orange Juice: 1 cup: 113 calories

• apple: 1 small: 63 calories

• banana: 1 medium: 109 calories

• Cheerios: 1 single serving box: 77 calories

Snack 1:

• orange: 1 medium: 62 calories

• wheat germ: 1/2 cup: 216 calories

• yogurt: one 8 oz container: 231 calories

Lunch:

• American/cheddar cheese, fat free: 1 slice: 31 calories

• turkey sandwich with spread: 1 sandwich: 330 calories

• almonds: 1 typical Serving: 165 calories

Snack 2:

• grapes: 1 cup, seedless: 114 calories

• apple: 1 medium: 81 calories

Dinner:

• cooked pasta: 1 cup, : 149 calories

• broccoli, cooked: 1/2 cup fresh: 22 calories

• salmon, baked or broiled: 3 oz, boneless, cooked: 146 calories

• mixed salad greens, raw: 2 cups: 18 calories

Snack 3:

• yogurt: one 8 oz container: 231 calories

Shape Up, Emporia! is a weekly fitness and health column aimed at readers of all ages to get off the couch and get into shape. Each week will feature a fitness, health or nutrition professional from around the area who will share some friendly tips on how to improve your overall health. Our goal is to make getting in shape fun and easy to fit into your existing lifestyle and daily routine.