The Pregnancy Diet Dozen

The health of your children begin in the womb. Pregnancy is the time for creating the foundation for a baby’s life. I have created a twelve point list of optimal foods, beverages, and natural supplements to try to incorporate into your daily diet during and even after pregnancy, espcecially when nursing. This article was inspired by personal experience during my pregnancy and have recommended it to many women over the last couple of years…

Unfortunately, most women when they are pregnant automatically think that because they are eating for two, they can eat anything they want and that normal rules don’t apply. That philosophy can be harmful to the mother’s and baby’s health. The developing fetus only needs a mere 300-400 calories per day, on average. That is the equivalent of one extra small meal, such as a bran muffin and fruit or a whole grain peanut butter and jelly sandwich and a cup of granola.

When I found out I was pregnant, I became more aware and cautious about everything that went into my body. You are creating a new life inside of you, who is growing and evolving from that which you put inside your body. I am not saying you can’t indulge once and a while and have ice cream or pizza, I am just cautioning you to be more aware. When you sit down to eat, ask yourself if the food is going to create healthy baby cells and tissue, or is it simply empty and nutrition-less calories that have no positive affect. For example, if you are craving something sweet, it doesn’t mean that the baby needs an ice cream sundae. Instead try fruit or a smoothie. There are always healthier and more natural choices available rather than the processed high fat, high sugar and high sodium foods on the grocery shelves.

Below are my top 12 nutrition tips, which I followed during my pregnancy, for a healthier mom and a healthier baby:

Choose foods closest to their natural state. Processed and refined white flour, sugar, chips, cookies, fast food, microwave dinners, and fried foods are examples of foods which do not occur in their natural state and should be avoided or minimized. Foods in their natural state include fresh fruits and vegetables, whole grains, raw nuts and seeds, legumes, and organic meats and dairy. My personal goal is to consume a minimum of 80-90% of my daily intake from the above mentioned fresh, unaltered whole foods, especially including lots of vegetables!
Baby Shake plus five. I have found that the best way to keep up my energy, prevent heart burn, and meet the nutritional daily requirements is to eat something every 2-3 hours, beginning with a shake in the morning. It generally come out to 1 shake plus 5 more meals. My baby shake consists of juice or water with green superfoods (wheat grass, spirulina, etc.), Catie’s Vitamin C, protein powder, fish oil, yogurt and flaxseed meal. That starts me off with concentrated nutrients, healthy fats, and fiber. Then, throughout the day, don’t starve yourself and the baby – eat little bits often.
3 Servings of Protein Daily. Good quality protein is essential to your baby’s development and to your energy. Each serving should ideally be about 15-25 grams of protein. This doesn’t mean order extra pepperoni and bacon on your pizza to meet your needs! Focus on baked or broiled organic meats and wild seafood; organic dairy; organic eggs, tempeh and miso, legumes, whole grains, nuts and seeds. One serving of protein includes 4 ounces of meat or seafood, 3 eggs, 2 cups yogurt, or 1 cup cottage cheese. A half serving of protein includes 3 Tbsp peanut butter, 3 ounces tempeh, ¾ cup cooked beans, ½ cup cup quinoa, 4 slices whole grain bread, 3 ounces nuts, ½ cup flaxseed and 2 ounces sesame seeds. Be creative and vary your proteins daily
3-4 Servings of Calcium Rich Foods Daily. Not only does the baby need calcium to grow, it is also vital for the heart, muscle, nerve development and enzymes. Absorbable calcium is present not only in dairy, but also in vegetables, and protein-rich foods. Keep in mind that Goat’s milk is easier to digest than cow’s milk and the calcium is much easier to assimilate. I know that you could pop a calcium pill that would give you the needed 1200 mg of required calcium, but it wouldn’t be absorbed as completely or easily as whole foods. For your reference, 1 serving of about 300 mg of calcium could include 1 cup yogurt, 3 tbsp sesame seeds, 1 cup cooked greens, 1½ cups edamame, 5 ounces milk, and 1 ounce cheese.
2 or more Servings of Iron Rich Foods Daily. During pregnancy, your iron needs along with the baby’s, are very high. It is very common for the mother to be low in iron or even anemic, which is why iron-rich foods are essential. You will know when you are even slightly low in iron because your energy will be very low, you may feel dizzy and lethargic. Good sources of iron include blackstrap molasses, seaweed, red meat, leafy greens (kale, collards, spinach…), pumpkin seeds, tofu and tempeh, dried fruit, green grasses (wheat grass, algae spirulina…) and various seafood. When supplementing iron, look for whole food based products, which are easily absorbed and do not cause constipation, such as Blood Builder by Megafoods.
Minimum of half your body weigh in ounces of alkaline water daily. Don’t forget that you are also drinking for two! You and your baby are about 70% fluids and as the baby grows, so does your need for water. Drinking adequate water helps to eliminate the mother’s and baby’s toxins, minimize constipation, reduce swelling, and maintain health. Alkaline water is essential for keeping mom and baby healthy, preventing common pregnancy complications, nursing and even conception. Read more: http://www.justgoodenergy.com/2009/09/13/617/
A Good absorbable Prenatal Vitaman. It is difficult to fulfill every needed nutrient on a daily basis. Doctors always recommend taking a prenatal, however, be cautious because not all supplements are created alike. Rather than automatically taking a prescription prenatal or a generic one from your local supermarket, do a little research first. The best prenatal to take is one that is whole food based rather than one that is made of synthetic, hard to absorb vitamins. Food based supplements digest very easily and are quickly utilized by the body. I have had great success with the Catie’s Woman’s Multi, New Chapter’s Prenatal, and Megafoods Prenatal, all of which are food based. Also, try other products from these food based companies, like their calcium, iron and vitamin C.
Healthy Fats and DHA. On the average I recommend a minimum of 3-4 servings of unrefined, raw fats. No, ordering extra cheese on everything and cooking with extra butter does not fulfill the requirements. Good fats are essential to hormone functioning, a developing baby, and brain and eye development (specifically needed is DHA found in fish, algae and walnuts). Try not to heat your fats whenever possible. Heated oils can change molecularly, sometimes becoming harmful, and can loose essential nutrients. Good fat sources, equivalent to about 1 serving include 1 Tbsp olive, coconut, or grapeseed oil, 1 Tbsp Veganaise (healthy alternative to mayonnaise), 2 Tbsp peanut butter, ¼ of an avocado, 1 tsp cold-pressed fish oil (rich in DHA), 1 tsp flaxseed oil, 3 ounces raw nuts or seeds, 4 oz. wild salmon, and 1 Tbsp tahini.
Avoid alcohol, caffeine, smoking, and drugs. Obviously it is dangerous to smoke or take drugs, even pharmaceutical drugs (unless okayed by your doctor), and should be quit cold turkey once you find out you are pregnant. Alcohol has been connected with numerous health problems in the offspring and should be avoided. Alcohol is very acidic and creates stress within your’s and the baby’s body. Caffeine should be minimized or avoided. If caffeine can increase your heart rate, think of what it does to the little growing baby. Also, caffeine and alcohol can prevent proper absorption of iron and calcium within the mom and baby.
Minimize sodium, processed sugar and processed oils. Read labels and make sure you are choosing low sodium foods that don’t have added sugar/corn syrup or processed oils such as canola, hydrogenated oil, or fractionated palm kern oil. All three common additives are toxic, have absolutely no health benefits, cause excess weight gain for the mom and are extremely hard for the baby’s body to deal with. The acid created by those chemicals are the foreground for illness, disease and other misfortunes.
Eat organic whenever possible. Organic produce, nuts and seeds, grains, etc., are as close as possible to being free of the pesticides and chemicals used in conventional foods. The less chemicals that you ingest, the fewer poisons that will absorb into your baby.
Read labels carefully. Words that you can not pronounce or ingredients that are not actual foods or spices, should be avoided. Here are ingredients that should raise a red flag: artificial colorings, natural flavoring, food dyes (red & yellow number 5, etc.), unnatural food additives, chemical preservatives, aspartame, MSG, sulfites, sulfur dioxide, parabens, and the list goes on. Just be aware!