Healthy-pregnancy-diet

Nutritionist Susie Burrell’s Pregnancy Diet Plan Dos And Don’ts

No one is currently better qualified to give pregnant women nutrition advice than Sydney dietitian, nutritionist and author Susie Burrell, who’s pregnant with twins.

RELATED: Should IVF Clients Be Able To Choose The Sex Of Their Baby?

Safely into her second trimester at 15-weeks-pregnant and expecting her twins early in 2016, Susie, 37, Susie and her radio host fiancee Chris Smith (pictured below) are currently enjoying a holiday in Hawaii while they process their baby news, recently revealed at a scan.

Susie, who specialises in treating people with hormonal disorders and who recently launched her new program, Shape Me, The 30 Day Plan, says twins are a double blessing, but it still came as a shock despite her family history of multiples, thanks to her maternal grandmother.

“My family, including my mum who is a midwife, had joked about it being twins and the thing I said to my sister before my scan was: ‘I’ll be fine as long as there is not 2!’. Then I was in the scan, and Chris was outside, and the lady said: “Hmm you had better get your husband.’ “And since I could still see one heartbeat I just knew! She said: ‘Oh, there’s another in the back, let me make sure there are not three.’ I said: ‘Oh, c’mon!

“Chris’s mouth dropped to the floor and trust me, he is never speechless. I saw my sister straight after she was like: ‘No way?!’ What can you do? You have to laugh at the irony for a control freak like me and the wonders of nature. We think we are in control, but really have no control. And now we realise how lucky we are and are really excited!”

pregnancy diet plan, pregnancy, Susie Burrell

So, how does a top dietitian and nutritionist adjust her own eating habits when pregnant? Here, Susie dispels some popular pregnancy eating myths and answers everything you’ve ever wanted to know and more about eating for two, or three, as in her case.

How has your own nutrition changed with two babies on the way?

I am finding it so interesting after seeing pregnant women for years myself in practice and giving them advice to need to turn it around on myself. I felt quite nauseous in the mornings until about two weeks ago which actually helped me a lot managing my appetite. Instead of feeling hungry all the time, I went off most things, even my coffee, so was eating quite lightly – definitely not anything sweet, which was a nice change, instead anything salty like cheese and Vegemite crackers and salmon sandwiches.

Luckily, that nauseous  feeling has now largely gone, but I definitely have far less room for food than before and instead have to eat regularly: oranges, crackers, wraps and then something small at night so I don’t feel sick, like soup, vegetables or seafood. I’m also not feeling like anything heavy and even my chocolate cravings have disappeared! My specialist has told me I can only gain 10-12kg so I am pretty motivated by that because I know if you really control things early it makes it much easier later. Especially for me, as I am only short and probably started the pregnancy 5kg heavier than would have been ideal so I only have a little buffer there.

What are the most common pregnancy food myths?

That you need to eat for two (or three), and eating makes you feel better so you should do more of it. When you feel sick, you will feel sick regardless so it does still help to control the food a little and not let all your control go out the window; that is where we see 20kg plus weight gains which can be really challenging to lose.

What’s the best and healthiest eating habits to adopt when pregnant?

Nutrient-rich foods are best – try not to waste your calories on poor choices such as juices, snack foods, toast and starchy foods will make you feel better temporarily, but pack on the kilos quickly if you get into a habit of eating only these. Pregnant women should also try to find a few foods which are nutrient-rich, but still settle your tummy, for example: soda water, plain crackers and cheese and fresh fruit. Try concentrating on these foods instead of calorie-laden ones.

Will any specific foods help curb pregnancy cravings and mood swings?

Eating regularly is important to keep on top of morning sickness as low-blood glucose can increase nausea. I find herbal tea helps, as does icy, cold water. And if you are craving, watch your portions; there is a big difference between a single ice-cream and a tub of Cookies and Cream. If you get into the habit of overindulging early, it will continue and that is when a 10kg weight gain will become 20kg when you let yourself eat things you never usually would just because your are pregnant.

I ate a LOT of Magnums towards the end of my first pregnancy because I was so anxious. Is emotional eating a big problem for pregnant women?

My observation is that we are more likely to give ourselves permission to eat foods we never usually would because of the pregnancy. Like anything, if you eat it in moderation it is not a big deal. For example: eat one mini Magnum per day compared to the whole box. Keeping busy is a big one. And focusing on your baseline nutrition is another; learning to tame cravings with a small treat rather than a binge is a key strategy.

Do you have any other top nutrition tips for preggos?

Keep a close eye on your weight, this will help you track whether you are overdoing things early. And most importantly, keep active in line with what your specialist recommends. I see so many women who literally stop moving the minute that stick turns pink. Initially, it’s because they are tired and then they never start again. You are tired regardless so at least keep walking! Not only does it help to keep your weight and glucose levels under control, but exercise helps keep the baby and aids birth. You at least want to be walking for 30 minutes a day for as long as you can.

As I have twins, the specialist has told me after 28-30 weeks I have to keep off my feet to try and keep them in there as long as possible, which will be very hard for me because I have always exercised for at least an hour a day. So, my plan is to continue gym until late October and do as much walking as I can and then I will swap to swimming. I will also start Pilates as recommended by my doctor, as already I am getting some aches and pains thanks to sitting down so much and things changing in my body.

pregnancy diet plan, pregnancy, Susie Burrell

Images via healthable.org, dailytelegraph.com.au

August 30, 2015

Top Tips For A Healthy Pregnancy Diet

Pregnancy can be a daunting time because there are so many changes going on inside your body and there’s so much you need to try and remember when it comes to your diet. Having a healthy pregnancy diet is vital to the wellbeing of your unborn baby and it ensures that you’re feeling the best you can be while your body grows this tiny human being.

RELATED: Not sure if you’re pregnant?  Check out these subtle signs of pregnancy

So here are some top tips for a healthy pregnancy diet:

  • Wash your fruit and vegetables before consuming to remove any trace of soil that may contain a potentially fatal parasite that can cause toxoplasmosis.
  • Never eat meats that have been left out of the fridge for long periods of time i.e. chicken, deli hams and salamis, to reduce the risk of you developing listeria.
  • When you are reheating food ensure that it is piping hot before you consume it, taking special care with chicken.
  • Before you even try to fall pregnant you should be ensuring that your folate intake is sufficient. During the first month of pregnancy folate helps to reduce the risk of neural tube defects in your baby such as spina bifida. Spinach, broccoli, fortified cereals, lentils, citrus fruits and avocadoes are all great sources of folate or folic acid.
  • Throughout your pregnancy make sure you’re eating foods with plenty of omega-3 fatty acids which support brain and eye development in babies. Fatty fish, tofu, walnuts and leafy green vegetables are all rich sources of omega-3 fats.
  • If you get hungry between meals, try to snack on foods full of protein and carbohydrates which will keep your full for longer and keep your blood sugar levels on a plateau. Sandwiches, pita bread, salads, vegetables and fresh fruit are best.  Avoid eating high sugar sweets and treats when possible because they will only give you an energy boost for a short period of time.
  • Aim to eat 2-3 portions of dairy each day, important for calcium intake and keeping you and your baby’s bones healthy.
  • Fresh fruit and vegetables have important vitamins and nutrients that are essential for the growth and development of your unborn baby. Ensure that you include plenty in your diet when you’re pregnant.
  • There are some foods that you need to steer clear of when you’re pregnant. These include undercooked meat and eggs, soft cheeses such as brie and camembert, pate, raw seafood such as oysters or sushi and shark, marlin and swordfish which all have high levels of mercury.
  • Try not to exceed 200mg of caffeine each day and avoid all alcohol when pregnant.  Water is your best option.

Image via dietxnutrition.com

October 2, 2014

Pregnancy Diet: What If I’m Vegetarian

I’m not usually a vegetarian, but my body decided that I was going to be while pregnant. It would reject anything with a hint of meat in it and I couldn’t eat fish for most of the pregnancy, either – just the smell of it was making me sick. That’s when I had to look into designing a healthy vegetarian diet for myself and it turned out a lot easier than I expected.

It’s important that you’re including all food groups in your diet – carbohydrates, fruit, vegetables and protein, but don’t stress too much about measuring what you eat. As long as you’re having a healthy pregnancy and you’re eating a varied diet, you’re doing OK.

RELATED: Nutrients And Vitamins Important During Pregnancy

Some nutrients that can be difficult to get from a vegetarian diet and you may need to pay more attention to are:

Iron

Typically, your iron levels will go down during pregnancy, especially in its second half. It’s important to have iron-rich diet to prevent anaemia and simply feeling exhausted all the time. Eat plenty of green vegetables, legumes and nuts. Include vitamin C in the same meal for better absorption.

Calcium

Calcium is essential for building healthy bones and if your diet is lacking in calcium, the body will draw calcium for the baby from stores in your bones. Vegetarian sources of calcium include almonds (almond milk), broccoli, soy beans (soy milk), fortified orange juice, roasted sesame seeds, hard tofu and green leafy vegetables such as kale and Asian greens.

Vitamin B12

Vitamin B12 deficiency in early pregnancy has been linked to increased risk of neural tube defects. This vitamin can only be found in animal products, so if you don’t eat eggs or dairy, you may need supplements. A good source of vitamin B12 are fortified breakfast cereals.

What you eat during pregnancy is important. Don’t hesitate to talk to your doctor or nutritionist, if you need further help planning your healthy diet.

Image by avantrend via pixabay.com

September 28, 2014

7 Tips For Eating Out While Pregnant

Finding food you enjoy during pregnancy can be tricky. This is the time when you need to be most careful about what you eat, yet, it’s also the time when you feel least inclined to spend time in the kitchen preparing meals and cleaning up. Eating out seems like the perfect solution, but it also means you’re giving away some control over your diet, which can be scary. So how do you do it right?

RELATED: Healthy Pregnancy Diet

1. Pick cafes and restaurants with good hygiene standards. Don’t be afraid to walk out if you notice improper food handling or questionable cleanliness.

2. Choose freshly prepared food over takeaways that have been pre-made to reduce the risk of foodborne bacteria.

3. Give preference to hot meals, especially if they include meat or fish. This way you’ll avoid Listeria contaminated foods – the bacteria dies when subjected to high temperatures. Make sure your food is hot and don’t hesitate to return it if it’s lukewarm,

4. Communicate your food requirements. It’s ok to be fussy and ask for your meals to be modified to suit your needs.

5. Go healthy and choose salads, soups and grilled veggies, meat or fish over deep fried options.

6. Avoid foods that are on the pregnancy do-not-eat list like raw fish, seafood or meat, raw or partially cooked eggs, soft cheeses. If you’re uncertain what is in your meal, be sure to ask before you order.

7. Don’t drink alcohol. Current drinking guidelines are to avoid alcohol altogether during pregnancy. Even a small amount of alcohol can have significant negative effect on your baby.

Finally, here’s a bonus tip – now is the time to play your pregnancy card. Follow your cravings and choose where and what you want to eat. Your partner and friends will willingly oblige. It won’t be long before you lose your special privileges, so make the most of them.

Image by Hans via pixabay.com

September 27, 2014