Fostering a Positive Food and Body Relationship During Pregnancy (Part 2)

Written by Piper Barboza Menini, RD

Disclaimer: This blog is for educational and informational purposes only, and not meant to substitute individual medical or mental health advice.

This is part 2 of Fostering a Positive Food and Body Relationship During Pregnancy, to read part 1, click here.

Cultivating a Body Positive Pregnancy Culture 

Mainstream media often shows pregnancies in smaller or straight sized bodies. But we know that healthy pregnancies happen across the whole size spectrum! Clients have expressed sadness or disappointment that they don’t fit into the “ideal” pregnancy body type. Some folks may also experience negative or harmful comments from friends and loved ones (or strangers on the street (Ugh)) about their changing body. Ways to cultivate a more positive body relationship during pregnancy:

1. Recalibrate your algorithms and seek content that shows all sorts of humans experiencing pregnancy. If we don’t see ourselves in the content we are consuming, it can be normal to think that there’s something wrong that needs to be fixed. Here are some resources to get you started: 

• Websites

• Plus Size Birth https://plussizebirth.com/

• ASDAH https://asdah.org/haes/

• Podcasts

• Nutrition Matters Podcast ep 174: Pregnancy & Postpartum Body Image

• Food Psych #251: Anti-Diet Pregnancy and Body-Image Resources with Summer Innanen, Plus the State of the Science on COVID-19 and Weight

• Food Psych #247: Navigating Pregnancy and Postpartum in a Larger Body with Kelsey Miller, Plus: Living with a Dieting Parent During COVID-19

• Diet Culture in Real Life: Julie Duffy Dillon ep 341: The Wilndess of Plus Size Pregnancy

• Instagram Accounts

• @takebackpostpartum

• @4thtribodies

• @plussizebirth

2. Set boundaries regarding body talk. It is okay to ask people to not comment on your body (pregnant or not). Even well-intentioned comments can have a negative impact, and you are allowed to protect your mental space from this. If you don’t feel comfortable setting that boundary proactively, try changing the subject, or consider having some quippy replies on hand:

• “My body isn’t your business.” 

• “Hearing that isn’t helpful for me right now.” 

• “That’s an odd thing to say to someone growing a whole human!” 

• “I’m trying to maintain my food and body relationship and hearing those comments is not supportive for me.” 

3. Listen to anti-diet podcasts, read fat positive books

• Books

  • "Anti Diet" by Christy Harrison

  • "What we Don't Talk about when we talk about fat" Aubrey Gordon

  • "The body is not an apology" Sonya Renee Taylor

  • "Reclaiming Body Trust" by Hilary Kinavey and Dana Sturtevant 

  • "Belly of the Beast" Da'Shaun Harrison 

• Podcasts

  • Food Psych with Christy Harrison

  • The Body Grievers Club (Body Image with Bri)

  • Maintenance Phase

  • Let us Eat Cake 

  • Fierce Fatty Podcast

  • Find your Food Voice

  • The Lovely Becoming Podcast

  • Whole Hearted Eating 

Nourishment 

There can be a lot of pressure to follow a “healthy” diet in pregnancy. A lot of this pressure stems from this idea that controlling what you eat will help you maintain the appropriate level of weight gain during pregnancy. There are many factors that contribute to our overall health and what our weight does when we are pregnant (and not pregnant). Instead of trying to micromanage it all, try to meet yourself where you are at day to day.

• If you have incorporated non diet practices in your life- continue them! Practice food neutrality and allow all foods (that are pregnancy safe!). Honour your hunger levels and your taste buds. Your body will continue to send you signals to indicate that you and your baby are getting enough or need more.

• Try to eat a variety of foods if you can, and if all you can stomach is crackers and other beige foods- eat that! Your body is so smart at prioritizing nourishment for your growing babe and the main thing is that you are getting enough to support this growth!  

• Remember to take your prenatal vitamins and any other supplements recommended by your health care team to fill in any nutrient gaps.

You are deserving of a pregnancy that is nourishing, restful and honours your body and mind. You’re growing a whole human in there which is incredible! I hope that this article offers some gentle guidance to make this stage of life a little easier. Our team of weight inclusive dietitians are also happy to support you during this time! Click here to learn more about our 1:1 nutrition therapy services.

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