11 things pregnant mamas need to know about eating for two
You are pregnant – yay!
Now what the heck do you eat?! Or, maybe more importantly, not eat?!
The problem that faces many, at least in the beginning of their pregnancies, is that nausea or all-out sickness makes it near impossible to stick to their usual clean eating habits , and you might find yourself only being able to stomach crackers and fizzy water – or worse, craving nothing but carbs and sour sweets (guilty!).
However, luckily, for most of us, that yucky feeling goes away after a few (horrid) weeks, and it becomes easier to actually start making food choices based on nutrition and health, not just whatever you think you can handle without getting sick all over the office.
And while supplements are great (and, between the craving and aversions, a pretty handy way of making sure you and your baby are getting all your nutrients) experts all agree that healthy, wholesome food is your diet should ideally consist of when you are growing a human.
A little unclear about the best (and worst) foods for your right now? Here are 10 things you need to know:
1. Leafy greens are good for you
You may stock up on these and use in salads and smoothies, because leafy greens (spinach, kale etc.) are high in folate (AKA vitamin B9 or folic acid)—a super-important vitamin for a fetus’ developing nervous system and spinal cord.
#38weeks today and high dosing on all the Vitamin K rich foods I can. This #smoothie is loaded with #kale, #spinach, #broccoli sprouts, collagen, and a banana as a special treat. I also added a healthy dollop of ghee and a glug or 3 of flax oil. Vitamin K is fat soluble so best served up with some fat!⠀ ???????? Why Vitamin K?⠀ ??♀️ One of Vitamin K's essential functions is to help blood to clot so it's a vital nutrient to help prevent postpartum hemorrhage. Though it is often believed the baby doesn't get enough vitamin K from it's mother (hence the standard protocol of injections into the baby at birth), I have a tough time believing the mother/baby relationship could be created imperfectly.⠀ ⠀???⭐️?? As with all standard protocols around pregnancy and birth, @joshgitalis and I are weighing all of the options available to us. We have decided to forgo the standard injection (as it's impossible to get it without some sort of preservative like propylene glycol) and get an oral solution for the baby?? --- ????????Always do you own research, ask the questions and make the decision that makes the most sense for you and your own unique circumstances.???????? --- I'm only sharing what we've chosen.For what it's worth, I'll keep eating and drinking my greens and fats!⠀ ??????⠀ #undietlife #prenatal #prenatalnutrition #naturalpregnancy
2. Eggs are egg-cellent
Eggs are choc-a-block with vitamin D, vitamin B12, iodine and also vitamin A, meaning they are basically a pregnancy super food.
According to health website Well + Good, they are also full of another important nutrient, Choline, which is important for healthy brain growth and cell formation in a baby.
3. Beans and lentils: Yes, please
These are both such great foods to eat when expecting, not only because they are a great source of plant-based protein, but they also contain other vital nutrients, like folate and vitamin A and B6. Add to that iron, fibre and amino acid, and you'll see why you should really get used to using these in salads, soups and casseroles.
Mediterranean hummus...one of my all time faves. Made a big batch on the weekend to last for the week, but it's gone today. #hummus #mediterranean #mediterraneanfood #miso @schwarzwaldmiso #notsponsored #chickpeas #tahini #spice #oliveoil #chilli #seasalt #roasted #sesame #plantbased #favourite #favouritefood #classic #comfortfood #soulfood #veganfood #veganfoodporn #whatveganseat #happyandhealthy #love #happiness #foodies #foodporn #foodshare #wanderlust
4. Ginger – the natural nausea fighter
If you are suffering from the dreaded morning sickness, ginger might end up being your best friend. Drink it in tea, snack on ginger biscuits or simply grate some into your stir-fry at night, and this will give you energy and help regulate digestion.
5. Meat or no meat?
A pregnant mama requires about 71 g. of protein a day to keep up wit the growth and formation of both mum and baby’s muscles and tissues. As well as this, our iron needs go up too, explaining to an extent why even stout vegetarians suddenly start craving a burger when they are pregnant.
Lean, grass-fed beef if your best option for red meat, organic chicken if you decide to go for poultry. For vegans and vegetarians lentils, beans and pulses are a great option for ensuring you get enough protein in your diet.
6. Please don't take our coffee away?!
Ah, coffee. Our drink of choice for most occasions.However, when it comes to pregnancy, there are a lot of rumours and misinformation about everyone's favourite beverage.
Because while the majority of GP's and midwives will tell you one cup a day is perfectly fine, others like to avoid this stimulant all together or switch over to decaf for now.
We say: Balance is key. Taking away coffee would have made our pregnancies seem that much longer and harder to get through, just tried to enjoy it in moderation.
7. Sweet potatoes and carrots: Orange foods are good for you
Carotenoids found in orange foods like carrots and sweet potatoes convert into vitamin A once ingested, and helps assist natural cell growth.
8. Is fish off the menu?
We have all heard that sushi is a big no-no when you are pregnant, but why? And what is the deal with other fish?
According to experts, the reason sushi should be avoided is that raw fish (and meats) can lead to food poisoning, something which is not good for you or baby. If you really crave fish for dinner, experts will advise you to stick to low-mercury kinds, and look for fish types that are high in good fats, like DHA. Wild salmon is an excellent choice.
If you are not vegan, dairy tend to be your best bet for calcium – and mamas-to-be need about 1000 mg. of this every day, maybe even slightly more as you head into your third trimester.
Opt for sugar-free, whole food varieties, like Greek yoghurt, cottage cheese, milk and kefir (which is excellent for gut health).
If you can't stomach dairy products, fortified foods like almond milk or cereals will help you reach your RDA of calcium.
11. Go nuts for nuts
Nuts are a great source of good fats, which is great for your baby's growing brain. Walnuts, pecans and Brazil nuts are all great options, and you can eat them by the handful (although keep in mind because of their fat content, they can add to your waistline if eaten in excess) or sprinkle over soups or salads.
Bonus: The high levels of vitamin E in some nuts is great for making your skin appear more glowing and youthful.
Another palmful of food .....?Walnut halves - hex b. ??Think I'm getting another migraine ?#snack #nuts #onplan #walnuts #food #slimmingworld #slimmingworlduk #slimmingworldfood #extraeasy #slimmingworldmotivation #sw #swuk #swfam #swfriends #swdiary #swmafia #weightlossjourney #weightlossblog #whatieat #instafood #foodpic #foodblogger #fattofit #love #diet
11. Bananas are the business
Not only are bananas choc-a-block with potassium, they are also full of fibre, meaning they are great for keeping your digestion functioning normally.
Bananas are also perfect when you crave a ltitle something sweet, and can even be made into yummy banana bread and delicious 'ice cream. ' Oh, and they are the perfect way to add a little healthy creaminess to our morning smoothie too.
(Feature image via Louisegreenkitchenstories/Instagram)