Iron and Pregnancy

Last week, I was at the doctor to get some routine pregnancy labs done and low and behold, results revealed I'm slightly anemic (low blood iron in my case). It surprised me because I generally eat a healthy, balanced diet. But after some thought, I realized I really could benefit from eating more iron-rich foods.

Here's pregnant me, needing more iron (thanks instagram!).

Anemia during pregnancy is fairly common and usually can be prevented by eating a healthy diet and taking a pregnancy multivitamin. Pregnant woman need about 27mg of iron per day, and most pregnancy multivitamins contain more than 100% of our daily needs. But some of us (ahem, me apparently) need a bit more help. Maybe it's a second baby thing? I dunno.

Iron is a pretty important mineral; one of it's main duties is to help transport oxygen to our cells. How nice of iron to help us out like that. The demand for it during pregnancy increases as our blood volume increases. Interestingly, babies are born with about 4 to 6 months supply of iron. This is a really cool example of how our bodies support the baby first - even at our expense! Thanks.... no really, thanks. A deficiency can result in symptoms like dizziness, lack of energy and a decrease in the immune system.....so basically everything I've been experiencing this month!

Of course, iron deficiency anemia can affect anyone (not just us prego ladies) so it's always a good idea to include iron-rich foods in your diet which include lean beef, dark meat turkey, top sirloin, fortified cereals, lentils, beans, spinach, tofu and more. For a complete list, click here.

The only way to truly know if you're iron deficient is through a blood test ordered by your doctor. Many people take iron supplements just because they suspect they're deficient, but this is not a good idea because too much iron can be toxic. For most people, eating a well balanced diet that includes foods high in iron will help prevent deficiencies and promote a healthy body - no pricey supplements needed.  

Here's my supplement in the dose my doc recommended. There are a variety of dose choices, so be sure to consult your MD before taking a supplement.

Freezer Burritos

I love my freezer. I love that I can buy bulk perishable foods (hello costco), stash it in my freezer, and not have to worry about waste. I also love having frozen back up meals in the case where, let's say, I don't feel like cooking. Anyone....anyone?
 
This week I made a batch of freezer burritos. These little gems are the perfect addition to a don't-want-to-cook weeknight or perhaps if you're expecting a little one soon and want to stock up (OK, that last one is just me).

It does take some time, but the results just blow my socks off. Imagine this: dinner in less than 5 minutes. Aaah, serenity. Thankfully, the word "burrito" is not necessarily a synonym for "unhealthy". Choose nutritious ingredients and - as always - keep portions on the small side.

Step 1. Gather your ingredients
I went the bean, cheese and avocado route.

Step 2. Assemble and stack.

Step 3. Wrap in foil and freeze

My goal was to make these for "emergencies", but in truth they're so delicious I don't think they'll make it that long. Oh well, I'll just have to make more.

Q & A with the Dietitian

Hello friends! Hope you had a great holiday weekend and were able to get some R & R. This week on Q & A we're talking about a topic I know most pregnant moms wonder about......healthy weight gain.

 
Question

Mollie wrote:

About how many calories should I be eating while pregnant and exercising? I know that the kind of food I eat is important as well, but some days it's just easier to keep track of calories (though some other simple guidelines would be great). I'm still exercising every day and ALWAYS feel hungry, but I don't want to gain more than the recommended amount.

Answer

Hi Mollie! Thanks for your question and congratulations! The amount of calories you need for pregnancy and exercise depends on your baseline calorie needs, which will change with each trimester. For a healthy woman of normal weight (BMI 18.5-24.9), aim to gain a total of 25 to 35 pounds throughout the entire pregnancy. This can be spaced as follows:

       First trimester: 2-4lbs
       Second and third trimester: About 4 pounds per month

It's important to gain weight especially during the second and third trimester as this is the time the baby needs the most calories for growth. Eating a healthy diet will ensure adequate nutrient intake and optimal growth for the baby. That said, if you're hungry all the time (and trust me...I hear you!), it may be helpful to modestly keep track of what you eat. I say modestly because pregnancy is obviously not the time to worry about gaining weight and stressing about how many calories you're eating. It's also important to listen to your body so if you have real hunger, eat! Regardless, for the average woman here is an estimate of how many calories to consume per trimester (without exercise):

Sample daily calorie needs during pregnancy:

       First trimester: ~1,800 calories
       Second trimester: ~2,100 calories
       Third trimester: ~2,400 calories

Now on to exercise....

The amount of calories you'll need in addition to the above mentioned estimates will depend on the type of exercise, the intensity and your body weight. Since it is recommended to either continue your normal pre-pregnancy exercise plan (or scale it back a little, especially as trimesters progress), you probably have a good idea of what you normally burn during your workout. Use that number and add to your calorie intake for the day.

So, for example if you run 3 miles one day during your first trimester, you may burn around 300-400 calories. Add that number to 1,800 calories and you'll need about 2,100 -2,200 calories for the day.

Click here for an example of a healthy pregnancy diet that I wrote for livestrong.com.

As a side, my answers for you today are straight from the textbook. Having experienced pregnancy myself, I can say that every woman is unique and does not always fit the textbook mold. Calorie needs may vary and weight gain may vary. The most important things are to listen to your body, gain enough weight by eating a healthy diet, continue exercising and don't stress. 

I hope this answers your question Mollie and feel free to ask more if you have any further questions. Also, for the rest of my readers, feel free to send me your own nutrition questions at tiffanythedietitian@gmail.com.