Taking care of YOU and your baby: Tips for a Healthy Pregnancy

Today we are joined by Kramer Daugherty, MA, RDN, CD again on a brand new topic! Having a healthy pregnancy! She is currently 30 weeks pregnant with her first sweet baby girl! We can’t wait to meet baby Quincy! But anyways, back to what we are hear to learn about today! Not only is she highly educated but Kramer is also living this truth currently! What better perspective could you ask for? She has broken up her tips into trimester! Lets get to learning!

Kramer Daugherty

As a Registered Dietitian AND a future mom to be, prioritizing and optimizing my health during pregnancy is a must. The moment that test shows ‘PREGNANT’ everyone has advice, tips, and tricks. While these tips can be helpful, also remember to take things with a grain of salt and know that every mom to be is different and is going through their own unique journey. Listen to your body. Listen to your doctor. Do what is best for YOU. With that being said, the tips I will provide are evidence-based and do have the science to support it! I hope you find them helpful.

The First Trimester

Congrats! You’re pregnant….now what? Your body will be making SO MANY changes over the next 12 weeks, hence why this trimester is typically not the most favorite ☺ Here are a few good personal health measures to take during that first trimester:

Take prenatal vitamins. Pregnant women need adequate amounts of folic acid, iron, calcium, vitamin D, DHA, and iodine as these six plays a key role in the baby’s growth and development during pregnancy. My personal favorite prenatal vitamin is One a Day Women’s with folic acid, DHA, and Iron.
Morning sickness…yikes! Not everyone experiences the morning sickness symptoms, but if you do, it is important to give yourself some grace during this time. Listen to your body. You may not be able to exercise as much or consume the most nutrient-dense diet due to aversions and sickness. Try consuming smaller more frequent meals and eat first thing in the morning, even a few crackers may help. Ginger and peppermint may alleviate nausea and soothe your stomach.
Food aversions. I DESPISED meat and most vegetables during the first trimester. Instead of meat, I would try incorporating other protein sources, such as Greek yogurt, milk, cheese, beans, nuts, and soy products. Morning Star veggie burgers were a lifesaver. While cooked vegetables were a huge aversion of mine, I was always down to eat some fresh fruit. Beta-carotene-rich fruits such as peaches, apricots, and other tropical fruits helped replace those dark green leafy vegetables that I struggled to get in during this time.
Exercise regularly. If you didn’t exercise regularly before you got pregnant, now is a great time to incorporate low-intensity exercise for 30 minutes, 3 to 5 times per week. Exercise is great for baby’s health, your health, and great for mood and sleep, too. If you’ve been exercising prior to pregnancy, you should be able to continue your usual routine with modifications, as needed.
Pelvic floor and breathwork! I am a HUGE advocate on this one. Transverse abdominis (TA) breathing and pelvic floor work during pregnancy are so important to maintain strength, especially as your body goes through so many changes. This can help ease and quicken labor as well. I will briefly discuss this later, but the Online Belle Bump Method has been so educational!
Consume a diet high in fruits, vegetables, protein, and fiber. The first trimester does not require additional calories, bummer – I know. Limit caffeine to no more than 200mg/day and avoid unpasteurized dairy products, raw fish, uncooked deli meat, and raw sprouts.
Water, water, water, water. I cannot stress this enough! I know you are probably peeing every 30 seconds at this point, but proper hydration is great for you and baby. It can also keep the skin hydrated as you begin to grow. Aim for half your body weight in ounces. For example, a 140 lbs. woman should drink at least 70 oz. water per day; the more the better.

The Second Trimester

Yay! You should feel a new wave of energy and those miserable morning sickness symptoms should be improving by now. The second trimester is typically when incorporating exercise and a nutritious diet is easiest – take advantage of it!

An additional 340 calories a day are recommended during these 12 weeks.
Don’t forget to continue your prenatal vitamins, water, and a balanced diet.
Cravings! Ah, pregnancy cravings – thanks hormones. All foods can fit and any food in moderation is OK, although some pregnancy cravings can undermine your healthy habits. You can satisfy your cravings and still give yourself and your baby the nutrition you need. Begin with a balanced breakfast as skipping meals can increase cravings later in the day. Work with your cravings instead of fighting them. Indulge in moderation; a small amount of dark chocolate may suffice instead of a King size Snickers bar.
Exercise. As the trimester progresses, you may notice you’re having to drop the intensity of your exercise. If you have been running, jumping, or incorporating a lot of high-intensity interval training (HIIT), now may be the time to incorporate more resistance training, Pilates, yoga, stretching, and don’t forget that TA and pelvic floor work! Exercise during pregnancy can: reduce backaches, constipation, bloating, and swelling. It can boost your mood and energy levels, help you sleep better, and prevent excess weight gain.
Pamper yourself. You might begin to notice some aches and round ligament pain during this time. Take time to relax, get a massage, and stretch. #selfcare
Collagen. There is not enough scientific evidence to make this a “must-do”, but I began incorporating collagen during week 13. Collagen has helped with the round ligament pain as my ligaments became tense and helped with joint discomfort as everything began to soften. Collagen is the most abundant protein in our bodies. It is the major component of connective tissues like tendons, ligaments, skin, and muscles. It can help relieve joint pain, prevent bone loss, strengthen skin, and even promote heart health.

The Third Trimester

Whoa! You’re in the home stretch now. You might be feeling some Braxton Hicks contractions, backaches, shortness of breath, heartburn, constipation, and swelling at this time…BUT you’re about to have that sweet baby in your arms.

The recommendation is 450 calories more a day during the third trimester.
Iron – If you’re iron deficient your OB may recommend an additional iron supplement to treat anemia. I prefer a slow-releasing capsule to prevent stomach upset. Vitamin C helps with iron absorption, while Calcium inhibits it. Try consuming a high vitamin C fruit or vegetable, like bell peppers, kiwi, strawberries, or oranges with your supplement.
Omega-3 fatty acids. Fatty acids found in oily fish are important during the third trimester and breastfeeding as it is involved in the development of your baby’s brain, central nervous system, and eyes. Supplementation of omega-3s may be beneficial or try to eat at least two portions of oily fish per week in the form of salmon, mackerel, trout, tuna, or sardines.
Constipation. As your baby is taking over your abdominal area, you may notice your intestines aren’t moving as well as usual. Along with the increase in progesterone hormone, this can lead to constipation. Nearly three out of four pregnant women will experience constipation and/or bloat during pregnancy. A diet with adequate hydration and high in fiber can help prevent constipation. Good fiber choices include raspberries, apples, bananas, figs, bran cereal, beans, whole-grain bread, and carrots. Pregnant women should try to consume 25-30 grams of dietary fiber each day. Physical activity can also improve constipation!
Swelling. It may sound counterintuitive, but by drinking MORE water you can help flush the body and reduce water retention. Also, minimize your sodium (salt) intake by limiting fast food, processed foods, canned soups, and potato chips in your diet as salt causes us to retain fluid. Swelling may also be reduced by eating foods high in potassium, such as bananas and potatoes, and by avoiding caffeine.

TA and Pelvic Floor Work

As I mentioned previously, I am very passionate about TA and pelvic floor work during pregnancy as it can aid in labor and help with postpartum recovery. To engage your TA you want to first wrap your head around the idea of engaging on an EXHALE. You’ll get the hang of it with practice! 1.) Begin to breathe normally, then start to take deeper longer breaths. 2.) Gently interlace your hands over and place your hands around your belly. With every inhale, notice how your hands expand, and with every exhale your hands get closer together. 3.) As you INHALE, relax the belly and as you EXHALE, hug the baby in and up. Do NOT hold your breath.

Basically – INHALE: relax belly and pelvic floor EXHALE: Hug baby in and up while finding that gentle lift of the pelvic floor.

The Belle Bump Method, other resources, and a pelvic floor therapist can explain this MUCH better.