Hello FitnessRx for Women readers, thanks for checking in on me! Another week has gone by and this week I’m sharing what I’m doing to keep my weight gain in check. A few weeks ago I posted a workout routine that I do— and here is a sample diet to go with it. Many of you have asked about my food. You’ll see there is nothing crazy here, it’s just well rounded.
Now keep in mind that everyone’s needs could be slightly different, so you will know if there is something that won’t work for you. I’ve always been of the mindset that a well-rounded diet that incorporates carbs, fats and proteins is best, especially during pregnancy. Unless you have a true intolerance to something, keeping a well-balanced diet keeps your body in check. It seems cutting out too much of one thing for a while can make you develop sensitivities you never had before. While you are pregnant, there are certain foods and behaviors that need to be avoided, but carbs are not one of them.
A typical day for me, when I’m not pre-contest, consists of about 2,100 calories. I could maintain a healthy weight and still enjoy my treats here and there without guilt, or getting out of shape. I stay active in the gym, rollerblading, going for walks, etc. Being pregnant, your body needs more nutrients to grow a little human, but only 300-400 extra calories. I would say I am eating just about that … some days more if I’m allowing myself a treat. And some days way more, because I want to. HA!
I generally don’t track my calories unless I am trying to lean out, but I keep a rough estimate in my head of what I am eating and where I fall for the day. After you have been conscious of your diet for a few years, it’s pretty easy to do. However, this week I tracked my calories for the first time during my pregnancy so I could share a general plan with you guys.
Since last Wednesday, I have hit over 2,300 calories each day. Saturday I made my husband a chocolate cake, and I didn’t track what I had of that, so who knows what that day looked like :) And Sunday I had some ice cream that didn’t get tracked either but hey, who’s counting? We stayed busy doing housework all weekend (we finished our basement!) and I went to the gym both days this weekend so I figure it’s a wash. :)
A typical day’s meals for me looks like this right now:
5:00 AM: Wake Up
Take vitamins with breakfast: egg whites with cheese and salsa and a side of toast, or a 1/2 cup oatmeal with 1 serving Vi-Shape (my favorite meal replacement & protein mix), 1 Tbsp natural peanut butter, mixed in together. SO DELICIOUS! Some mornings I put cinnamon or Hershey’s cocoa powder in there, too. Just depends what I’m in the mood for.
6:00-7:00 AM: Gym Time
Gym, followed by half a banana and a protein shake mixed with water or almond milk. Sometimes I will opt for an oatmeal raisin protein cookie instead— they are my favorite!
9:00 AM: At Work
I keep oatmeal at work too, and sometimes I will have another bowl mid-morning, with my protein mixed in, or an apple with 1 Tbsp natural peanut butter for my snack. Every couple of days I allow myself some coffee, and I put the yummy flavored creamer in it. Just 1 Tbsp, because it adds up quickly. It’s my little luxury, though; I love a hot mug of coffee on a snowy day!
Noon or 1:00 PM: Lunch
Sometimes I bring it from home, and sometimes I eat with coworkers. I don’t stress about this meal. I work in hospital that has a lot of healthy choices … Sometimes it’s a rice with tilapia, other days there may be pasta, and I allow myself a sensible portion. Most days, though, I opt for the salad bar. There is usually grilled chicken or tuna and boiled eggs available for my protein source on that, and I always get it. I fill my bowl with pretty much every vegetable in there. I steer clear of the dressings though. I prefer to use balsamic vinegar, which I keep in my desk drawer. A packet of ranch dressing can run you 27 grams of fat and is almost 300 empty calories! Lunch is often my biggest meal of the day. Since Tim also eats multiple times a day and we are not often on the same schedule, we don’t do a typical sit-down dinner at home.
Two string cheese sticks and an apple: I love the low-fat, part skim mozzarella string cheese! I love all cheese, actually. Sometimes I will have this, or an all-natural protein cookie: running about 150 calories.
This varies, but I try to eat around 7 p.m. Typically I will have egg whites and a whole-wheat tortilla, or chicken. I often eat chicken with broccoli, and my favorite thing to put on it is peanut butter mixed with Frank’s Red Hot! Tastes like Thai food! So good.
Either another protein shake or some Greek yogurt and veggies. I eat right up until the time I go to bed. I also take my PM vitamins with this meal.
So bottom line is, if there are treats at work and I want one, I allow it. If a friend wants me to have dinner with them and I want to, I allow it. I find that moderation is the key. Right now I’ve gained just under 20 pounds and everything is going perfectly, so I’m just going to keep going. I feel great, my energy levels are stable, and I’m healthy in all aspects.
There are times when it’s OK to modify your diet for weight loss, but pregnancy is not one of them. As you can see, there is no sorcery here. I eat when I am hungry, and for me, that’s frequently— but my portions are not out of control. I adapted this method of eating several years ago when I was unhappy with my shape and finally bothered to do something about it. For me, I feel best this way. I enjoy life, and my body responds well.
If you’re still confused or need more direction on what to eat, and when, and how to get the most out of your nutrition, don’t hesitate to contact me. I can be found at www.staggsfitness.com or www.facebook.com/staggsfitness.
OH! And here is a picture of me at 30 weeks!! No hiding that bump anymore!
P.S. We still need baby boy names. Throw out some suggestions in the comment section below if you have any. Just less than 10 weeks to go!
Until next time!