Let's Eat!

Pregnancy is the perfect time to improve your eating habits!

  • Flaxseed Oil

  • Greens (beet, collard, turnip)

  • Kale

  • Kefir (coconut milk)

  • Lentils

  • Olive Oil

  • Papaya (ripe)

  • Quinoa, Faro, Millet, Oats

  • Seaweed

  • Spinach

  • Sunflower seeds

  • Tofu and Tempeh

  • Walnuts (nuts and seeds)

Pregnancy is the perfect time to improve your eating habits! Becoming a parent will require that you not only grow an organ (placenta) and a precious baby within said organ, it also means that you will have the huge responsibility of raising an eater. A good eater. A diverse eater. A smart eater.  Because I have never heard anyone say, "I hope my kid is a picky eater". 

I am getting ahead of myself (after all, you are pregnant with a newborn, not a toddler). Let's rewind a little bit.

Many experts agree that nutrition is #1 in pregnancy and they dish out the advice to "eat right". That's okay advice, but it doesn't tell you why and how to eat right. So here are the two most important "WHY's"

Good Nutrition in Pregnancy Benefits Mom

  • Fewer problems with morning sickness, fatigue, heart burn, and constipation.

  • Reduced risk of complications, such as preeclampsia, gestation diabetes, and premature birth

  • An easier labor

  • Less fatigue

  • Better moods in the postpartum period

  • Less weight to take off postpartum

 

Good Nutrition in Pregnancy Benefits Baby 

Think about this: every nutrient you consume during pregnancy takes part in the development of your baby's bones, heart, brain, lungs, skin, etc. That makes it pretty obvious that making quality food choices in pregnancy is important for your baby!
 

Some benefits for baby include:

  • A healthy birth weight

  • Fewer chance of complications during and immediately after birth

  • Better brain health and fewer developmental delays

 

Nourish Your Beautiful, Life-Giving Body 

Now do you want to know HOW to eat right during pregnancy? Start here:

There is no ONE way for every woman to eat right during pregnancy. Every body is different, every pregnancy is different, every baby is different. However, there are some principles that almost all pregnant women should follow:

 

Eat & Drink more, Avoid and Consider

  • Calories in the 2nd and 3rd trimester

  • High protein foods

  • Foods with natural fiber

  • Foods that are good sources of Calcium, Folate (Folic Acid), and Iron

  • Water 

  • Caffeine (limit to 8 oz caffeinated beverage/day)

  • Alcohol

  • Raw seafood (good bye for now, sushi)

  • Deli meats

  • Soft/bleu cheeses

  • Undercooked meat and poultry

  • Eating more healthy fats, especially foods that are high in Omega-3 EFA (or take a supplement)

  • Including probiotic-rich foods and beverages daily

  • Decreasing consumption of convenience foods and foods with un-pronounceable ingredients

  • Not counting a large bowl of ice cream as your 300-500 extra Calories/day (in other words, cut back on sugar)

 

The Best Foods For Pregnancy

The foods listed below are real "power" foods.

Incorporating these foods into your diet can help provide the benefits listed above for you and your baby! 

 

  • Almonds

  • Apples

  • Avocado

  • Banana

  • Beans (soaked and cooked)

  • Bell Peppers

  • Berries

  • Bone Broth

  • Broccoli

  • Carrots

  • Walnuts

  • Yogurt  (Greek)

  • Sweet Potatoes

Vegan Pregnancy Information

1. Folic acid is important during early pregnancy and even before you even know you’re pregnant, so if you’re planning to conceive, it’s a good idea to make sure you’re getting about 800mcg daily. This is where a prenatal vitamin comes in very handy just to make sure you’re getting all the folic acid you need.

2. Vitamin B12 is harder to consume through strictly plant sources than most of the other vitamins, although you can find it in a few plant sources and added into some foods like tofu and soymilk.

3. Calcium is abundant in plant sources and it’s in a form that’s extremely easy for the body to digest and absorb. So, while animal sources technically have more calcium in them, the protein in cow’s milk (casein) is difficult for the body to assimilate into actual calcium. Strict vegetarians score big with calcium during vegan pregnancy.

4. The other B vitamins, E, and D are all also crucial to a healthy growing belly full of baby, and each comes easily from plants.

5. A well-balanced diet full of whole grains, beans, vegetables (especially leafy greens and sea vegetables) and whole fruits, with snacks of nuts and seeds is extremely healthy for your growing baby.

6. When you're ready for losing weight after pregnancy, stick to a healthy diet full of whole grains, beans, vegetables, fruits, and nuts/seeds, as well as plenty of water.

Let's eat healthy and clean before during and after pregnancy.

Above are some suggestions to a healthy pregnancy and a healthy new baby through the foods we eat. 

Monica Elliott Birth Doula

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Tel: 425-426-9584

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