Mommy Monday - Increased calories = Increased nutrition

It's very easy to increase portion sizes or in between meal snacking time to satisfy the surplus of calories that are needed during pregnancy but before you super size your next combo let's take a detailed look at what this means.

Over the course of the pregnancy, you'll need to consume approximately 70,000 extra calories. It doesn't mean you want to hit that quota as fast as you can! Spread that over 9 months, and that is only about 150 extra calories a day during the first trimester, and around 300 extra calories a day during the second and third trimester.

Above is just a few treats for 150 calories or less, click HERE for a list of 20 treats for you to indulge! ;)



So what does 150 or 300 extra calories mean to you?

You'll also need an additional 10 grams of protein within those extra daily calories. The dose goes from 50 to 60 grams, for the development of your precious fetus. Most of you won't have a problem with this since you already overshoot your needs by consuming extra everything and increasing your portion sizes! Maybe take a step back and rethink how much you are putting into your bellies.

Calcium is doubly important during pregnancy. Some experts are recommending up to 1,500 milligrams of calcium (from your daily recommended of 1,000 milligrams). Calcium is responsible for YOUR strong bones, teeth, and the proper function of blood vessels, nerves, and muscles, as well as maintaining healthy connective tissue. So during pregnancy, calcium is now looking after you AND your growing baby's bones, tissues, and teeth. If you decide to skimp out on the calcium-rich foods (and don't take supplementation), the calcium in your bones will be used for the increased demands of the growing fetus. You know what that means? Higher risk of osteoporosis for you, Mamma...not good.

Last mineral I will touch on is Iron. During pregnancy, your body jumps from needing 15 milligrams daily to a whopping 30 milligrams, about doubling your requirement! Here is why: Iron is found in your blood, and is what carries oxygen to every cell in your body. Pregnant women have an expanded blood volume, meaning more blood...which requires more iron. Also, you have to supply oxygen to both your cells and the cells of your baby.

Next time we'll discuss some of the foods rich in nutrients and vitamins to keep your belly growing healthy!

Health respect & happiness,
beki