Due to maternal energy requirements, pregnant women need to eat prior to exercise. However, due to gastrointestinal changes, eating too closely to a bout of exercise, can prove to be a pain. Caution should be given when eating directly before exercise, as the shift in blood flow away from digestive organs and toward the working muscles will aggravate heartburn symptoms. It is important to eat a light snack one to one and a half hours before the workout or exercise class. This should help get rid of or stop the problem.

For those of us who are not familiar with counting calories and weighing food, it is often difficult to determine what a 300 calorie meal should look like. Hopefully this will make it a little easier. Below are some examples. Now you can be aware of what you can add to your daily intake to have a healthier and nutritionally sound pregnancy.

  Chicken and Rice - 395 Calories
6 oz cooked chicken
2 tablespoons of barbecue sauce
1 cup of mixed vegetables
1/2 cup of brown rice
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water

Chicken - 345 Calories
6 oz of chicken
1 cup of green beans
2 pats of low-fat butter
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water

  Baked potato - 305 Calories
1 medium baked potato
2 tablespoons sour cream
2 tablespoons salsa
1 cup sliced melon
12 oz water

The first myth that I will cover is: “I’m pregnant; I’m eating for two now!” 

The amount of times I’ve heard this phrase is unbelievable. We tend to believe that because we are pregnant we need to ingest a full meal for ourselves and one for the growing little one. This is undeniably false. The energy cost of pregnancy is 300 – 400 calories per day which is easily covered by a slight increase in food intake or a reduction in activity. It is better to look for quality foods rather than quantity for additional calories. A nutritious snack which includes fruits, vegetable, protein and/or dairy (depending on your individual needs and preferences) will get you on your way to a healthy pregnancy.