Healthy and Active


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Looking Forward to a Healthy Pregnancy By Joseph Skelton, MD, MS The old saying goes, "When you're pregnant, you're eating for two." But is this true? • irst trimester. No extra calories needed. F • econd trimester. Around 340 extra calories per S day. An example is 15 almonds and one medium apple (170 calories), followed later by one cup of blueberries and 6 ounces of light yogurt (160 calories). • hird trimester. Roughly 450 extra calories a day. T Extras might include one 8-ounce glass of 1 percent milk and one cup of baby carrots (150 calories), followed later by one slice of whole-wheat bread, one tablespoon of peanut butter and one banana (275 calories). Knowing how much weight should be gained during pregnancy can help, and your doctor should monitor your progress closely. Generally, if you are at a healthy prepregnancy weight, gain 25–35 pounds during pregnancy. If you are overweight or have lots of weight to lose, gain 10–20 pounds, or maintain your present weight and focus on healthy eating and activity. Expect to gain 2–4 pounds total in the first trimester and 3–4 pounds monthly in the second and third trimesters. Plan Ahead These points can guide you through a typical nine-month pregnancy: • at from a balanced plate—one-half fruits and vegeE tables, one-fourth whole grain/starch and one-fourth protein. For more help, go to*, and click "Pregnant & Breastfeeding Women." • reate a routine by having three meals and one or two C snacks each day. * Produced by the United States Department of Agriculture and advocated by TOPS Club, Inc. 12 HEALTHY & ACTIVE 2014 wavebreak media/Thinkstock "Person Two" is small and has specific needs. Plus, if a woman goes into a pregnancy carrying extra weight, she risks developing gestational diabetes, pre-eclampsia (high blood pressure and protein in the urine), infections, miscarriage and labor problems. That said, though you're not eating for two adults, you do need to eat more for your growing baby. Most recommendations are: • hink of snacks as "mini-meals" that T include two different food groups, such as an apple (fruit) and a cup of yogurt (protein). • ay attention to calories consumed P through beverages. Aim for lowsugar beverages (3 grams of sugar per 8 ounces). • he American Congress of ObsteT tricians and Gynecologists (ACOG) recommends 30 minutes of exercise most days for pregnant women. But don't make your activities too strenuous—listen to your body! n An expert on childhood obesity, Joseph Skelton, MD, MS, is the Founder and Director of Brenner FIT (Families in Training) at Brenner Children's Hospital and Associate Professor of Pediatrics and Epidemiology and Prevention at Wake Forest School of Medicine in Winston-Salem, North Carolina. He contributed to TOPS' new lifestyle guide, Real Life: The Hands-on Pounds-off Guide.

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