I’ve safely trained others (and myself!) through healthy pregnancies, helping them with safe exercise choices throughout and after their pregnancies. I even wrote a book and DVD about it! But little is really known about optimizing nutrition for the active/exercising pregnant mom or the active/exercising nursing mom.
So I was thrilled to learn that a fellow mother and friend was also a Specialist in Maternal and Child Nutrition Education at the Texas Department of State Health Services. Debbie Lehman, PhD, RD has also worked as a personal trainer, and recognizes the importance of exercise during and after pregnancy.
Debbie Lehman, PhD, RD, LD, Nutrition Education Consultant at the Texas Department of State Health Services
Below is my interview with Dr. Lehman.
1. What are the most important things for a woman to include in her diet while pregnant?
The 40 weeks of pregnancy are a magical time for a woman and her family. Maintaining a healthy lifestyle before, during and after pregnancy is key for a healthy baby and mother. Ensure a healthy pregnancy by eating balanced meals with foods from all food groups, eat small frequent meals, eat plenty of fruits and vegetables, lean meats and beans, whole grains, and low-fat dairy. Also, try to cut down on fast foods, junk foods, sweets, soda and sweetened drinks, and drink plenty of water. A good plan is to fill half of your plate with fruits and vegetables, one fourth with lean protein, and one fourth with a whole grain. Then add a small low-fat dairy food or drink.
In addition to eating foods rich in nutrients, pregnant women are encouraged to check with a health-care provider because they may need a prenatal vitamin and mineral supplement to ensure they are consuming enough iron, folic acid and other important nutrients. It is also vital to avoid alcohol, tobacco and other harmful substances during your pregnancy.