Pregnancy gives you the priceless opportunity to gain appreciation for your body and for the miracle of giving birth. It can also be a great time to work on your own Eating Competence. One of the most important things you can do during pregnancy is get yourself into the habit of having regular meals. Establishing positive eating attitudes and reliable meal patterns will help support your body to get a variety of nutrients during and after pregnancy and will set the foundation for feeding your future family for years to come.

Being a competent eater supports your pregnancy.

Your food and nutrition needs and pattern of weight gain may follow the standard graphs, or it may be unique to you. Eating Competence will allow you to do well nutritionally and gain weight in a way that is right for you. Your hunger and appetite will vary from month to month, and throughout the first, second, and third trimesters. During this time, it is important to take good care of yourself with food, avoid dieting, and let your body gain the weight that it needs to support your growing baby. Sometimes weight gain during pregnancy can stir up uncomfortable feelings about your body. It’s important to allow yourself to gain weight so your baby can grow properly. Trying to restrict or prevent weight gain during pregnancy can be potentially harmful or cause unwanted complications. If you are feeling uneasy about your weight gain it is important to talk with a professional.

Feeding Yourself Well During Pregnancy

Taking care of your family starts with you. Your pregnancy, your delivery and your baby will all be better if you focus on these goals to feeding yourself well:

• Be loving and nurturing by giving yourself permission to eat food you enjoy.
• Start with three meals a day, and add as many snacks or additional meals as needed to feel comfortable and energetic.
• Pay attention and use the information coming from your body to guide your eating and food selection.
• Respect and trust your own distinctive pattern of weight gain during pregnancy.
• If you experience persistent symptoms of nausea or morning sickness that interfere with your ability to eat well, be sure to talk with your doctor.

Feeding Yourself Well After Pregnancy

Once your baby arrives, whether you choose to breastfeed or formula feed, all parents need to eat regularly to maintain their strength, endurance, and emotional steadiness. You will be so busy at first that it will be hard to find time for a meal. Take care of your body and trust it to carry you through this challenging time.

• Have regular meals and snacks and eat until you feel satisfied.
• Remember to drink enough water. Sit down with a glass of water when you feed your baby.
• Eat a variety of fats. You need it for calories, and this also helps breastfed babies to get essential fatty acids to support their brain and nervous system development.
• Give your body time to heal and adjust. Spending less time worrying about weight allows you to focus on enjoying your new baby.
• If you are having trouble breastfeeding, seek help from a professional who can support you.
• Get familiar with the Satter Division of Responsibility in Feeding to learn how to best provide for your baby as they grow.

Adapted from Ellyn Satter’s Feeding in Primary Care and Feeding Yourself With Love and Good Sense Booklet