Weight watching in pregnancy?

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By: Elaine Zwelling with Prof Dieter Wolke

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Article Summary

Carbohydrates are energy foods. We all get about half our calorie intake from them. Although athletes tout them for their high-energy benefits, some people say they are empty calories, and recommend limiting them to help with weight control. If you are dieting it's probably more important to watch you overall calorie intake, than worry too much about specific energy groups. However some carbohydrates are better for you than others.

Separating the Good From the Bad

Benefits of Complex Carbs

Kitchen Helpers

Separating the Good From the Bad

Not all carbohydrates are created equal. Simple carbohydrates provide a lot of calories and energy, but they don't offer much nutritional value. Examples of simple carbohydrates include white bread, white rice or pasta, refined cereals, cookies, cake, junk food, and sugars. 

Complex carbohydrates, on the other hand, are packed with minerals, protein, and fiber - all necessary for you and your baby. Vegetables; fruits; whole-grain breads, cereals, and pasta, brown rice, dried beans and peas; and potatoes steamed or baked in their skins are all complex carbohydrates.

Benefits of Complex Carbohydrates

Most nutritionists believe that complex carbohydrates should make up about 60 percent of your total daily calories. 

Sixty percent may sound like a lot, but consider these bonus health benefits: The fiber in complex carbohydrates, such as fruits and vegetables, helps ease any constipation you might experience while pregnant. Some women find that carbohydrates also help decrease nausea in the first trimester.

Kitchen Helpers

You can squeeze the most nutrition out of carbohydrate foods by following these tips:

 Eat vegetables and fruits that are fresh or frozen. They have a higher nutritional value than the canned variety. Try munching on raw veggies and fruits every day as a snack.

  When cooking vegetables, stir-fry, microwave, or steam them lightly so they'll retain their vitamins and minerals. 

Whenever possible, skip the rich sauces and butter on your vegetables. These high-fat toppings are filling and leave less room for more nutritious foods.

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