Balancing your plate
What You Need to Know About “Macros”
Pregnancy is a special time when what you eat becomes even more important, not just for you, but also for your growing baby. Let's break down the basics of what you need to know.
Let's begin by examining macronutrients—protein, carbohydrate, and fat.
The Power of Protein: Protein is like the building blocks for your baby's growth. Protein is essential for muscle development, enzymes, and antibodies. Most of us get enough protein from foods like meat, eggs, and yogurt. If you're having twins or more, aim for more protein, around 140 to 200 grams a day. If you're vegetarian, include beans, lentils, nuts, and seeds in your diet. They're great sources of protein and other important nutrients.
Choosing the Right Fats: Not all fats are bad. In fact, fats are essential for your baby's brain and eye development. There are healthy fats like omega-3 fatty acids found in fish, walnuts, and some supplements. Avoid trans fats found in processed foods and margarine. Use plant oils like canola and olive oil for cooking.
Nuts can be a great addition to your diet. Recent studies suggest that consuming nuts during pregnancy could reduce the risk of nut allergies in children. About five servings of nuts per week may make a difference.
The Role of Calories: Calories are like fuel for your body. During pregnancy, your calorie needs can vary a lot. It's not one-size-fits-all. It's not about eating for two, but making sure you're getting enough to support you and your baby. Gestational Diabetes does NOT focus on calorie intake, but rather on the balance of your plate.
The plate method is here to help. This easy way of eating can make a big difference. Let's learn how to do it!
What's the Plate Method?
Think of your plate like a pie! You'll divide it into three parts: one for veggies & fruits, one for protein foods, and one for grains or starchy foods.
FRUITS: A serving of fruit is 1 small fresh fruit, 2 tbsp dried fruit, or ½ cup canned fruit or 4 oz unsweetened fruit juice
VEGETABLES: Choose non-starchy vegetables, such as broccoli, carrots, cauliflower, or green beans
GRAINS: Fill ¼ of the plate with a bread, cooked grain, or starchy vegetable, such as corn, brown rice, or potatoes. Choose whole grains more often
DAIRY: Add 1 cup fat-free/low-fat milk or ²/³ cup fat-free/low-fat/light yogurt
PROTEIN: Fill this ¼ of the plate with lean meat, poultry, or fish. If you choose a plant-based protein, such as dried beans, remember to include the carbohydrate content as part of your total carbohydrate amount for the meal
(The plate method is not customized to match an individual's carbohydrate needs and blood sugar goals. It's still important to see an RD or CDE for nutrition advice).
Other tips:
Staying Hydrated: Water is super important during pregnancy. It helps your body function properly and keeps you and your baby healthy. Water holds significant importance during pregnancy.
Staying well-hydrated can reduce the risk of preterm delivery. Dehydration can lead to reduced blood supply to the uterus, causing contractions. Aim for about three liters of water a day, including the water content in foods like watermelon and other fruits and vegetables. If your pee is dark, it's a sign to drink more water.
Meal timing matters too. Eating at regular intervals is key. Don't skip meals or go too long without eating. Try having three meals and three snacks a day. It keeps your energy levels up and provides a steady supply of nutrients to your baby.
Balancing Act: In summary, maintaining a balanced and varied maternal diet is vital. Pay attention to what you eat, stay hydrated, and make thoughtful choices to provide the best nourishment for both you and your growing baby.
SOURCE: Growing Healthy Babies. Nutrition Tips for Pregnancy, Preconception, Pregnancy, and Postpartum by Susan Carter. She received her master's degree in nutrition from Oregon State University, went on to complete a dietetic internship at the UCSF Medical Center, where she then continued to work as a clinical dietitian and diabetes educator specializing in pregnancy and diabetes. She transferred to Stanford Hospital in 2000 as a research dietitian. She currently is a diabetes educator and dietitian for the OB Clinic, and for the Sweet Success Diabetes and Pregnancy program at Lucile Packard Children's Hospital.