4. Sleep Smart
To avoid nighttime heartburn, don’t eat anything for at least three hours before bedtime. Elevate the head of your bed by placing books under the legs, and if you’re not already sleeping on your left side, start now; stomach acids will have to travel uphill to reach the esophagus—no easy feat!
5. Time for Tums
It’s fine to find relief in a bottle of tums or rolaids or other calcium- containing antacids. However, “too much calcium can block iron absorption, so don’t take tums at the same time you take your prenatal vitamin,” Brandeis advises. By the time i gave birth, i estimate i’d ingested my own considerable body weight in tums. This overuse created calcium overload, which may have exacerbated my anemia. acids 10 times a day (or more—as i was), talk to your doctor: she may want to check for ulcers or a hiatal hernia (where part of the stomach protrudes into the chest cavity), or prescribe medication.
Also, avoid antacids that list aluminum (such as aluminum hydroxide or aluminum carbonate) as an ingredient; it can cause constipation and can even be toxic in large doses. remedies containing aspirin (such as alka-seltzer) should also be avoided during pregnancy; look for salicylate or acetylsalicylic acid in ingredients lists. You don’t want an antacid containing sodium bicarbonate (baking soda) or sodium citrate, either. Both are high in sodium, which causes water retention.
Here’s a sample of what a day’s worth of small, healthful meals looks like:
1 cup of oatmeal with nonfat milk and 1 apple
1 cup of yogurt with fruit
½ peanut butter and jelly sandwich and 1 cup of vegetable soup
1 handful of whole-grain crackers and 1 ounce of your favorite hard cheese
2 ounces of chicken, ½ cup of mashed sweet potatoes and ½ cup of cottage cheese with fruit
Find eight more 350-calorie snacks that are easy to make, packed with pregnancy nutrients and delicious fitpregnancy.com/snackideas.