Big Bad Baby Booty - by Jean Jitomir
Key Points for Nutrition and Training During Pregnancy

Though hormones are raging, it’s crucial to be attentive to the details of daily diet during pregnancy.  Staying fit and gaining an appropriate amount of weight is vital to the health of the baby and well-being of the mom post-birth.  Pregnant women should maintain activity levels and increase weight slowly throughout the course of incubating the little babe. It is never advisable to lose weight during pregnancy!

With regard to exercise, walking and light weight-lifting is great, even if it's a new program. Exercising during pregnancy at an appropriate intensity is definitely beneficial! On the other hand, if a woman already lifts heavy weights, she can continue to do so throughout the pregnancy, as long it is comfortable for her.

In terms of nutrition during pregnancy, a woman may need only 100-300 additional Calories per day during the first trimester; she does not need to gain more than five pounds during the first trimester. To give some perspective, 100 Calories is one hearty slice of bread; 1/2 cup cottage cheese with a large banana and a tablespoon of honey is about 300 Calories. Being prego is not a reason to indulge in pints of Ben and Jerry's, but is a time to take in a little extra food, and most importantly, ensure that you have adequate vitamins and minerals. Adequate vitamin intake is vital to nurturing a healthy fetus. For instance, if adequate folic acid is not available during the first month of pregnancy, your baby will be at risk of a neural tube defect, which is a devastating and potentially fatal condition. It is so important to consistently take a prenatal vitamin, recommended by a doctor, before and throughout your pregnancy!

During the last two trimesters, an extra 300 kcal per day is recommended. If a woman is obese (BMI >30) she needs to only gain 5 pounds throughout the entire pregnancy. If she is normal weight, 15-20 pounds is the lower end of appropriate weight gain. If the future mom is underweight, 20-30 pounds is the minimum.

There is obligatory weight gain during pregnancy because a woman gains about 10 pounds of extra fluid, blood volume actually increases. Additionally, the placenta weighs several pounds.

Be wary of all over the counter supplements during pregnancy. In fact, I would avoid them all together. Possible mercury and lead contamination issues will be magnified in a fetus. Furthermore, there is not evidence in research to support the safety of nearly all supplements while carrying a child. Stick to the prenatal vitamin recommended by your doctor to meet your needs.

The best approach for staying fit throughout a pregnancy is to maintain a very consistent, low to moderate level of exercise. Nutrition is paramount; eat healthfully and avoid funky ice cream and fast food cravings like the plague-- your dietary habits during pregnancy can influence your children later in life!

Post-birth fitness is also very important. Furthermore, breast-feeding is not only better for the baby but requires about an extra 500 Calories/day, depending on the baby and frequency of breastfeeding. A woman can lose extra baby booty and keep the infant nourished by increasing exercise intensity and keeping her dietary Calorie level at "normal" pre-pregnancy level.

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