This week’s question(s) comes from Be A Fit Mama reader, Ms. Taiwo, who has questions regarding edema (swollen body parts) and healthy eating during pregnancy.
Q: What can I use reduce swollen feet?
A: Edema is unfortuantely very common in women during pregnancy, particularly during the 3rd trimester. As your baby grows, more and more pressure is being placed on the veins in the pelvic area, which reduce the blood flow to the lower extremities and causes swelling.
Some of the ways you can reduce the swelling in the feet include the following:
- lay on your left side when sleeping
- exercise regularly
- put your feet up when ever you feel pressure increasing in the feet or when you have been standing for an extended period of time
- stretch those leg muscles! The Essential Pregnancy Stretch Manual has dozens of stretches that can help alleviate lower body aches and pain.
- wear comfortable socks and shoes. Try not to wear tight leggings or stockings if at all possible.
- drink lots of water
Q: What type of food do I eat as a pregnant woman
A: I would love to say anything you want; but I think we both know that that is probably not the best idea. Although your body is growing and providing nourishment for another human being, you do not have to eat for two ( as some would say). In actuality, you only need to increase your daily caloric intake by 300 calories in the last 6 months of pregnancy.
The following are some guidelines to help you make informed choices when making food choices:
- increase your intake of proteins (beans, legumes, nuts, lean meats) - 2-3 servings per day
- eat plenty of fruits and vegetables (green leafy vegetables, sweet potatoes) - 4-5 servings per day
- eat plenty whole grains and cereals -
- have some fat - in moderation of course!
- consume about 2-3 servings of calcium per day (milk, cheese, yogurt)
- take a prenatal vitamin
- take a dha supplement to help support baby’s brain development
- limit your consumption of tuna and other fish that contain mercury
- stay away from raw seafood and soft cheeses
- limit the consumption of caffeine
- don’t drink alcohol
- try to eat 4-6 times per day
- limit your intake of junk food
Remember to eat what makes your body feel good. Consuming an entire chocolate cake may taste good in the moment, but your body will not thank you for it later. Once your little bundle of joy is here, it will be easier for you to lose the baby weight if you have already been eating a healthy, well-rounded nutrition plan.
Congratulations on your pregnancy!
Kenya
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