3 Ways to Nourish Yourself and Baby When Pregnant
Prioritize whole foods.
I’m not just talking fruits and veggies here. Those are amazing and I believe should make up about half of your plate when consuming a meal but I am also talking about nutrient-dense dairy, meats, eggs, and even organs. Organic grass-fed, raw dairy, pasture-raised meats, and eggs, along with grass-fed organ meats are high in vitamins, minerals, and nutrients needed by your body and your baby’s body during pregnancy. Eggs, for example, are rich in choline, a nutrient that is needed for brain development along with gene expression. Eggs from pasture-raised hens are also high in vitamin A, the kind that is the most bioavailable for your body, and DHA, another essential nutrient for brain development. Eggs contain so many nutrients but it is very important to choose a pasture-raised option, because pasture-raised hens produce eggs that are higher in vitamins A, E, and D and good omega-3 fats. I consider these whole foods because of their nutrient content, their ability to nourish your body, and because they are not processed or include any additives. They are in their most pure form and give you and your baby essential nutrients for health.
Prioritize healthy fats.
Healthy fats are not only good for mom’s brain, but they are also needed by the baby for proper brain development. The proper amount and ratio of healthy fats, eaten by moms during pregnancy, has been shown to have a positive effect on the baby’s mental health later in life. DHA is the best-known omega-3 fat that is talked about during pregnancy. It is important for a baby’s brain, protecting it from damage, and important for eye development. It is obtained through eating wild-caught cold water fish and pasture-raised eggs. Other fats needed during pregnancy include healthy saturated fats, coconut oil, grass-fed butter, ghee, and tallow, which include fat-soluble vitamins. The need for these vitamins increases during pregnancy so it is important to include these foods into your diet. It is also important to note that it’s not only vital to prioritize healthy fats like DHA but it’s also important to cut out unhealthy fats. Seed oils also known as vegetable oils are what I consider to be unhealthy fats. If the ratio of these unhealthy fats is higher in your diet than the ratio of omega-3 fats, there could be significant consequences. Studies show that baby’s born to moms who consumed a high omega-6 diet during pregnancy typically have a lower birth weight and delayed motor skill function, not to mention in general consuming large amounts of omega-6 fats is inflammatory. Try to replace vegetable oils with healthy fats like coconut oil or grass-fed butter and increase your weekly intake of foods like salmon and pasture-raised eggs.
Eat a complete breakfast within thirty minutes of waking.
A complete breakfast is going to include healthy protein, fat, and carbohydrates. Eating a meal that is balanced with all of these nutrients is going to help you meet your nutrient needs for the day, give you energy, balance blood sugar and nourish your body and baby to help keep you both healthy. Also, eating a balanced diet and eating shortly after waking has been shown to help with nausea and morning sickness. Sometimes feelings of nausea is body’s way of telling you it needs specific nutrients, so it is very important to eat nourishing, nutrient-dense foods. An example of a nutrient-dense, balanced breakfast includes 2 scrambled eggs, kale or spinach sautéed in butter and lemon juice, one slice of bacon, and fresh berries. Make sure all of these items are of the highest quality, but that’s it y’all. It is seriously so easy to eat balanced meals and it can be so helpful in making your pregnancy easier and healthier.
I hope these tips and information are helpful for you and your family. My goal in sharing this information is to help you see the importance of nutrition during pregnancy and in all of life. The vitamins and minerals in our food play an important role in the functions in our bodies and play an important role in the development of the baby. When you are pregnant your body has to receive nourishment from somewhere and if it isn’t getting it from your diet it will take it from you, leaving you depleted after birth. Depletions have been linked to postpartum depression and other complications. That’s one of the reasons I feel so passionate about sharing nutrition information, because the food we put into our body and our baby’s body can fight disease and mental health problems. Food can be enjoyable, but it is more than that, it can also be medicine. If you are looking for more help with how to eat a more nourished diet during pregnancy, check out my pregnancy meal plan, that includes calorie specific, healthy meals and snacks along with brand recommendations or the free meal plan.