Pregnancy-eating

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.

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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

The Pregnancy Diet: What to Eat When You’re Expecting

Your eating habits will change a lot while that little baby is growing inside you; the idea that you will have to “eat for two” is more of a saying than an actual rule. Instead of eating more you should focus on eating healthily and getting enough vitamins and minerals both for you and the baby.

If you are starting from an already healthy weight then you won’t have to increase you calorie intake within the first trimester. In the second trimester, though, you should aim for about 300 extra calories per day and 450 extra calories in the third trimester.

What does a healthy pregnancy diet entail?

When it comes to pregnancy eating, try to eat a variety of foods in order to get all those nutrients; medical practitioners will recommend that you get 6 to 11 servings of breads and grains, 2 to 4 servings of fruit, four servings of dairy products, and three servings of protein, daily. Let’s expand a bit on this:

* Four servings of dairy products will give you the necessary 1000 to 1300 mg of calcium that your body needs
* Three servings of food that is rich in iron will get you that those 27 mg of iron that you need; these foods include lean beef, turkey, broccoli, sweet potato, berries, spinach, pumpkin
* 70 mg of Vitamin C is required daily; this is found in oranges, papaya, broccoli, cauliflower, strawberries, grapefruit
* A minimum of 0.4 mg of folic acid will deter against neural tube defects; this is found in veal, legumes (lima beans, black beans, chickpeas), leafy dark vegetables
* Daily intake of Vitamin A is also important; for this you can eat carrots, pumpkins, turnip greens, apricots, cantaloupes, sweet potato

You will also have to avoid certain things, such as:

* Alcohol – it is impossible to say what a “healthy” amount is to drink, so rather avoid the risk and stay away from it altogether
* Caffeine – you should have no more than 300 mg per day (a regular cup of coffee contains about 150 mg, and black tea contains about 80 mg)
* Seafood with high levels of mercury – shark, swordfish, king mackerel, tilefish (AKA white snapper)
* Raw fish – especially shellfish (oysters and clams)
* Soft cheeses – brie, camembert, feta and blue-veined cheese are often unpasteurised and can therefore cause Listeria infection

Of course, pregnancy is synonymous with morning sickness and nausea, so if you are finding it hard to stomach anything at all, try some cereal or crackers just before you get out of bed in the mornings. Also avoid greasy fried foods, and try to have small but frequent meals or snacks throughout the day.

What was your favourite foods to eat when pregnant?

August 22, 2013