It may seem a little out there to follow a “diet plan” while pregnant, but the “Trim Healthy Mama” way of eating is a long term approach to food that can absolutely be helpful during pregnancy. The guidelines for pregnant and nursing women are just a bit different than those in weight loss mode, however. Read on to find out what you need to know about this following this amazingly beneficial way of eating, the Trim Healthy Mama Plan, while pregnant and nursing.
Trim Healthy Mama – The Plan
Trim Healthy Mama could be described as a “low glycemic” way of eating. Following the plan allows you to avoid blood sugar spikes, which can lead to insulin resistance and unhealthy weight gain. This is done by emphasizing protein in all your meals and snacks and by separating fuel types – carbs and fat.
For example, if you were eating high-fat cheese, you would want to avoid pairing that with a high amount of carbohydrates. Your cheesy egg omelet is a wonderful S or Satisfying breakfast. On the other hand, you can absolutely enjoy a bowl of oatmeal – you just wouldn’t pair it with cream in your coffee or another high fat item in that time frame. A low-fat bowl of oatmeal with berries would make a delicious E or Energizing breakfast.
Some snacks and meals have a significant amount of carbohydrates and fat, but only include “on plan” ingredients. These are called Crossovers and are perfectly acceptable – especially for women who are in weight maintenance mode, or who are pregnant and nursing.
The Trim Healthy Mama Plan covers everything you need to know about how to build S, E, and Crossover meals and snacks and which ingredients are (and aren’t!) on plan. The Trim Healthy Mama Cookbook is another great resource with more than 350 recipes you can follow as-is.
Benefits of Following THM While Pregnant
Many women report more energy during pregnancy when they follow the Trim Healthy Mama plan. Who wouldn’t love that! You can also look forward to less unnecessary weight gain while still getting great nutrition. Since you can eat every 3 hours on the THM plan, you definitely won’t go hungry.
During my last pregnancy, I was diagnosed with gestational diabetes and I found that using some of the principles from THM helped me with keeping my blood sugar in check. Eating more frequent meals, eating protein with every meal, and separating carbs and fats were key factors to controlling my blood sugar levels and my weight gain.
Weight Goals During Pregnancy
Women who are close to their goal weight should plan to gain about 20-30 pounds during pregnancy. That’s a typical, healthy weight of growth for pregnant women. If you have more to lose, for example if you’re 30-50 pounds overweight, you can plan to gain less. Some women even manage to maintain their weight throughout the pregnancy by following the Trim Healthy Mama plan.
Weight loss, however, shouldn’t be the goal during pregnancy. The main goal for now is growing a healthy baby.
What to Eat
Protein, protein, protein! It’s a focus for any Trim Healthy Mama, but should especially be a priority now since it’s such a crucial building block for baby’s development. It will also help you feel more energized and less nauseous if morning sickness is a problem for you.
Follow the Trim Healthy Mama plan like you normally would, but add in Crossovers and S Helpers (S Meals with a higher amount of carbs, but not quite “Crossover” territory). Some ideas to consider include:
- Nonfat Greek Yogurt with Berries (E) (Make sure it doesn’t contain sugar or any other off-plan ingredients!)
- Low fat cottage cheese on Eziekiel bread (E)
- Low carb tortilla with ham and cheese (S)
- Cheesy spinach and mushroom omelette (S)
- Steak and sweet potato with butter (Crossover)
- Beef stir fry with brown rice (Crossover)
Getting Support and Learning More
With a few tweaks, you can absolutely follow the Trim Healthy Mama Plan during pregnancy. I wouldn’t consider THM a diet, rather a way of eating; a lifestyle change. The Trim Healthy Mama Pregnant & Nursing Group on Facebook is a great place to discuss eating this way during pregnancy and beyond. You’ll get support from other members and learn a lot from the discussions there!
*This post in no way replaces medical advice. Seek help and advice from your health care provider before making any kind of health or lifestyle changes. This post is not sponsored by or endorsed by THM.