Published on January 13, 2018
“Your body will go through many changes during pregnancy. But the biggest change will be your slow and beautiful transformation from being a woman to being a mother. Congratulations!”
Growing a human being is no small undertaking! Having a healthy diet is critical during this time of enormous change. You will need additional nutrients, vitamins, minerals and calories (350-500 each day in the second and third trimesters). Poor eating habits, resulting in deficient nutritional support can cause birth defects and pregnancy/birth complications. So you can see how eating a healthy and nutritious diet will help ensure the health of you and your baby!
Legumes
This group of foods include lentils, peas, beans, chickpeas, soy beans and peanuts. Legumes are an excellent source of fiber, protein, iron, folate and calcium-all of which the body has a growing demand for throughout pregnancy. Folate is a natural occurring form of B9 that is very important to the health of the mother and fetus, especially with all the MTHFR information that is going around the internet and in the doctors offices these days. Avoiding Folic Acid (the synthetic form of Folate) is crucial during this time.
Eggs
Eggs are a great source of choline! Choline is essential for many processes of the body including brain development and you babies spinal chord. I prefer pasture raised eggs, which can be found locally.
Broccoli
Broccoli is the number one food to eat in pregnancy! It is packed with Vitamin C, Fiber, Vitamin K, Vitamin A, Calcium, Iron, folate and potassium. It’s rich in antioxidants which boosts the immune system. The high fiber content helps with digestion and preventing common pregnancy related constipation.
Lean Meats
Beef, as an example, is very rich in iron and B vitamins, all of which are needed in higher amounts through pregnancy. Some prenatal supplements don’t include iron because it can lead to digestive discomfort, but iron is an essential mineral which is crucial to have sufficient levels in preparation for delivery. Pregnant women need more iron since her blood volume is increasing which is most important during the third trimester You also need to eat foods rich in Vitamin C, such as oranges or bell peppers. This will also increase the iron absorption from meat that you eat.
Healthy Fats
Healthy fats like avocado and healthy fatty fish like salmon are high in omega-3 fatty acids. These healthy fats help build skin and brain tissues of the fetus. They are also high in Vitamins K, Potassium, Copper, Vitamin E and Vitamin C. In addition, Salmon is also a good source of phosphatidylcholine, which is very important for the liver during pregnancy. You can see why healthy fatty foods area a great choice for pregnant women!
There are a lot of great healthy and delicious foods to pick from to help boost your pregnancy. Remember, it is always best to get grass fed beef and organic whenever possible.
I always advocate getting your nutrition from good sourced food. If you are not able to do that, then I recommend pure supplementation from a quality supplement company, not your Walmart brands. There are many of these type of companies on our online dispensary.
