Morning
sickness
How can you possibly eat well when just walking into the grocery store sends your head
spinning with nausea? It's true that in the first trimester, you may be so nauseated that
your only nutrition goal is to ease enough calories into your body - but take heart. It
will go away. Most expectant women experience at least some degree of morning sickness,
and, despite its name, it can occur at any time of day. The average duration is 17 weeks.
No one knows the cause. What are the remedies?
Get up slowly in
morning; have a cracker, dry toast or dry cereal before rising.
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Stay away from strong odours,
including cooking smells, perfumes and chemicals.
Perhaps your partner can prepare meals while you go for a walk or take a nap. |
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Drink plenty of fluids. Some
women find carbonated water soothing.
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Try snacking on plain, unsalted
rice cakes or almonds. |
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Avoid getting very hungry. Small,
frequent nutritious snacks go down more easily than a large meal, and may keep your blood
sugar at an even level. |
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Don't eat greasy, fried, or
highly seasoned foods, which probably don't appeal to you now anyway! |
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Try accupressure wrist bands,
such as Sea Bands, which are traditionally used for motion sickness, but may also ease
other forms of nausea.
Heartburn
Even if you've never had heartburn in your life, you may experience it during pregnancy,
especially during the last trimester. This burning sensation in the chest is caused by
some of the stomach contents moving up into the esophagus. It's gastric acid that burns.
Heartburn is made worse by large meals, fatty or spicy foods, and lying down after eating.
Try spreading out your food intake throughout the day, rather than having two or three big
meals. Avoid the foods you know are causing trouble. Sodium bicarbonate, by the way, is
not recommended as a heartburn treatment during pregnancy. If the above remedies don't
help, discuss the use of antacids with your doctor.
Body Image
A substantial weight gain is part and parcel of growing a healthy baby. But, says Ellen
Desjardins, "Many women are uncomfortable gaining weight. They and their partner
often wonder if she will lose the pounds after the baby is born. We need to encourage
pregnant women, and tell them they look beautiful."
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Your nutritional
status before becoming pregnant is very important, too. Certain long-chain fatty acids
(such as Omega 3s), which the baby needs for early development, are stored in your fat. If
a woman goes on a crash diet before becoming pregnant, she rids her body of these
important nutrients.
According to Desjardins, women who are underweight when they become pregnant tend to gain
more during the nine months. Overweight women gain fewer pounds overall. "We
shouldn't have one standard for everyone," she adds.
The Big Picture
Desjardins
acknowledges that a balanced diet not always possible every single day; look for an
average over a few days. Lambert-Lagacé suggests that women who are "fussy"
eaters or who have food allergies or intolerances consult with a professional, to help
them choose menus and supplements wisely.
Think of these positive dietary changes not as a nine-month sacrifice, but as wonderful
opportunity to improve your diet. You'll need energy after the pregnancy for breastfeeding
and to take care of your baby. And once your child is joining you at the table, your good
example will encourage the whole family to enjoy healthy eating. Bon appétit!
Food Safety
Many women
become more concerned about food poisoning when they're pregnant, and rightly so.
Prolonged diarrhea or vomiting can lead to dehydration, and some medications used to treat
food-borne illnesses are not suitable for use during pregnancy. How can you stay safe
without being paranoid?
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Wash your hands before you
prepare food. |
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Thoroughly wash or peel fruits
and vegetables before you eat them. |
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Use soap and hot water to wash
surfaces that come into contact with raw meat. Always cook chicken and ground meats
thoroughly before eating them. |
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Avoid raw milk and raw milk
cheese, raw or undercooked eggs, uncooked meat, and raw fish and shellfish. |
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Don't eat soft cheese such as
feta, Brie, blue cheese and Camembert. They may carry Listeria,
a bacteria harmful to fetuses. |
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Avoid eating recreationally
caught fish, which may be from contaminated waters or not
handled properly. There is some controversy about the mercury content in fish.
Nutritionist Bridget Swinney does recommend eating fish when you're pregnant. However, she
cautions
that it's safest to limit your tuna consumption to once or twice a week, and swordfish
and shark to once a month. "Variety and moderation are the keys," says Swinney. |
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Keep raw foods and cooked foods
separate. Keep hot foots hot and cold food cold. |
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Wash sponges in the dishwasher
daily to prevent bacteria from growing. |
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Keep your refrigerator clean and
at 35° to 40°F or 2° to 4°C. |
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.Eat foods
close to their natural state, with as few preservatives, artificial colours or flavourings
as possible.
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