The Metabolism of Motherhood

Nutritional status before, during and after pregnancy can significantly affect weight gain and post-partum weight loss.

"I'm afraid to get pregnant. I don't want to get fat ..."

"We're hoping to start a family soon. What special foods should I be eating now to prepare my body?"

"Who said morning sickness occurs only in the morning? I've been nauseous morning, noon and night!"

"My baby is four months old, and I still haven't lost all the weight."

Many active women dream about the day they'll be mothers. Others have nightmares about the effects pregnancy will have on their bodies. Competitive athletes, in particular, worry about gaining too much weight. If you and/or your partner are contemplating parenthood, the following information may offer a helpful perspective.

Pre-Pregnancy Nutrition

Needless to say, you shouldn't wait until you are pregnant to start eating well. Mothers-to-be should fortify themselves every day with the nutrients needed for the current and future well-being of their bodies and their unborn children. In particular, the pre-pregnancy diet should be rich in folate, a B-vitamin. Folate helps reduce the risk of certain birth defects. Folate-rich foods include spinach, oranges, lentils, broccoli, hummus, whole wheat bread and eggs.

Iron-rich foods (e.g., lean red meat and fortified breakfast cereals) are also important to a woman's health. Women who enter pregnancy with low iron stores will likely become anemic. Pregnancy is already tiring enough even with the proper nutrition.

Morning Sickness

Some female athletes breeze through nine months of pregnancy feeling great, while others count the days. About two-thirds of pregnant women suffer from morning sickness, which can actually last all day and night!

Tastes commonly change during pregnancy. Tolerances to certain smells change. Planning meals becomes problematic, as does lack of energy to cook. That's why women should start eating healthfully today to prepare the body for what may be an unusual and sub-optimal eating experience. The book No More Morning Sickness by Miriam Erick is an excellent survival aid for those who suffer during pregnancy. For ordering information, visit www.amazon.com.

Pregnancy Foods

Assuming you are able to tolerate a variety of wholesome foods during pregnancy, be sure to include four servings of calcium-rich foods per day (such as lowfat yogurt, milk and/or cheese), lots of colorful vegetables, citrus fruits, whole grains and protein-rich foods. Women who have not eaten meat for years often find themselves hankering for a hamburger. Others crave chips and other greasy, salty foods. Elizabeth Ward's Pregnancy Nutrition Book (Chronimed, $9.95) is an informative nutrition guide that can help you balance your diet.

Caloric Needs

Theoretically, 85,000 calories are needed to develop a baby over the nine months of pregnancy. Some women eat far more than that, while others barely notice an appetite change. According to an article in the March, 1999, American Journal of Clinical Nutrition, the energy needs of 10 women ranged between 50,000 and 150,000 calories.

Fear of Getting Fat

Intense fear of getting fat commonly pervades pregnancy. Remember that women can enjoy pregnancy without becoming fat. Pregnancy and obesity are very different. The average 24 pounds gained during pregnancy can be accounted for by the weight of the baby (7 lbs), placenta (2 lbs), amniotic fluid (3 lbs), uterus (3 lbs), breast tissue (2-3 lbs), water, fat and blood volume (6-7 lbs). Athletic women who are underweight at the start of the pregnancy commonly gain more weight, while overweight women may gain less.

Most athletes who gain excess fat during pregnancy "ask for it." As one runner commented, "Because I was going to get big, I relaxed with food. I'd eat a pint of ice cream most nights. No wonder I gained 60 pounds." Other active women find that life changes accompanying pregnancy are very stressful. Food can then become a source of comfort. In general, active women who eat sensibly tend to gain--and then naturally lose--the appropriate amount of weight.

Reclaiming Your Pre-Pregnancy Weight

Surviving pregnancy with proper nutrition intact is one job. Surviving motherhood brings another set of challenges and frustrations. Fatigue, stressful life changes, family adjustments and lack of energy to shop for groceries and cook can take their toll on the quality of your diet. Plus, you may have no time to sit down and eat. The baby comes first.

The stresses and frustrations that accompany motherhood--perhaps more than the physical pregnancy itself--can interfere with weight loss plans and even contribute to weight gain. Because you are home all day, food is available and ready to comfort you in moments of need. Your intentions to exercise may get sidetracked by physical exhaustion and/or lack of time or child care. Paying a babysitter to free up some exercise time can be a wise investment!

The Bottom Line

Life has seasons. Women are pregnant for nine months and may need another nine months to return to their pre-pregnancy physiques. For a new mother, the perinatal period may be a season of being less lean and athletic than desired. A survey of runners suggests that women who returned to running about five weeks after delivery achieved their pre-pregnancy weight in about five months, proving it is possible to attain a lean body after pregnancy.