8 Weeks Pregnant: Eating for Two“Each day I am growing and glowing with health, happiness, and strength.”
Supporting your body during your pregnancy involves nutrition, movement, and love. This week, let’s talk nutrition! In pregnancy, you need extra support for your own teeth, skin, and vital organs—including the placenta, which is about to form and will pass nutrients to your baby. Meanwhile, your baby is growing the brain, bones, and well, everything!
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Get started with these daily pregnancy nutrition recommendations:
- 4-6 protein servings
- 5 or 6 servings of veggies
- 1 yellow fruit or veggie
- 1 apple or a small bowl of berries
- 1-2 cups of whole grains
- 4 quarts of water
A prenatal, food-based, vitamin and mineral supplement is worthwhile as well. For pregnant people who have an MTHFR Mutation, a different type of prenatal may be needed such as this one. Aim for 1000mg of calcium per day. You can supplement your calcium intake if need be. Build smart brains for baby and yourself by working healthy fats into your diet, like black walnuts, avocados, and coconut oil. Cod liver oil or prenatal Omega-3 DHA are shown to reduce pregnancy complications and enhance baby’s brain. Be sure to find real sources as imitation DHA is not absorbable.
We are loving Lily Nichols RDN, CDE and her book Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition. Along with honoring ancestral diets, she turns conventional advice on its head and has the science to back it up. Nichols employs the plate method to evaluate food choices and portions. She recommends that half the plate be non-starchy vegetables, one-quarter be protein and good fats and one-quarter be carbohydrates, specifically grains, legumes, starchy vegetables, fruit, and dairy. These portions recommendations are a dramatic departure from current guidelines.
When it comes to food in general, keep it real. A dab of real butter, for example, is better than margarine. If you drink milk, choose whole milk. Don’t choose low-fat dairy products for pregnancy. It’s better to consume less dairy and choose better quality!
Spinning Babies Activity of the Week
Pack your day bag (purse or backpack) with almonds, walnuts, blueberries, an apple, and a protein bar. Put some snacks in your office, car and other places.
By the way, you may want to wait on doing squats this trimester to avoid straining pelvic muscles. There are steps and tips to be safe and signs that you are ready to do them. Can you keep your back straight, your ankles under your knees, and your feet flat on the floor comfortably? Visit Katy Bowman’s Nutritious Movement website and blog for details on safe squatting.
Your Baby This Week
By the end of the week, the embryo becomes known as a fetus, which is Latin for “little one.” Your baby is about the size of a raspberry at 1.5 cm long. Baby’s tail is disappearing, while the ears, top lip, and beginnings of a nose could be seen—if we had x-ray vision!
You This Week
If you’re going to experience pregnancy-related nausea, you may have it already or it could start this week. Some pregnant people don’t experience nausea at all! (See Week 6 for nausea-relief tips.) As your body begins preparing to breastfeed, your breasts become more full, the areolas begin darkening (easier for baby to see them!), and small bumps begin appearing (actually glands) that release a protective lubrication for your nipples.
Affirmations are short, powerful statements that can affect your conscious thoughts. Close your eyes, breathe deeply and slowly, and repeat the following to yourself each day throughout the next week. Fill yourself with breath and feel the joy: