All of us are aware we need to eat healthy. During pregnancy especially, it is important to focus on nutrient based foods to help your body support your growing baby. Eating healthy during pregnancy boosts your immune system, helping you fight off any sicknesses and build your baby’s immune system as well.
Sometimes it’s hard for mothers to eat a lot of food either in the beginning of their pregnancy due to the morning sickness or towards the end of their pregnancy because they have a huge belly that’s crushing their stomach upward. Small frequent meals will help mothers in both situations. When looking at these lists, it’s important to consider what foods appeal to you that you might find tasty.
Some women just want to fill themselves up so they are not hungry and choose to eat not so healthy foods. If that is the constant case in your life then look to see how you feel about 20 min after that meal. Are you:
• tiered?
• fatigued?
• feel like the meal was fattening?
Finding foods that are filling but not fattening is a process that might take some time to figure out for your own body and pregnancy. Listen to your body and it will tell you what you need. Here is a list to get you started.
1. Nuts
Contain healthy fats, protein and fiber
2. Yogurt
Contain protein and calcium AND probiotics
3. Eggs
Protein, vitamins and minerals you need
4. Blueberries
Antioxidants
5. Olive Oil
Healthy fats
6. Flaxseed
Protein, fiber, healthy fats
7. Avocados
Vitamin A, B and E, folic acid and healthy fats
8. Green Leafy Vegetables
Vitamins and minerals, folate, calcium
9. Beans
Vitamin B, protein, fiber, folic acid, iron, calcium
10. Oats (not instant oats)
Fiber, zinc, B vitamins, iron, zinc
Buy organic food when you can, especially fruits and veggies that you do not peel. If you do not have organic options available to you where you live, buy a vegetable wash that will remove all the pesticides that water cannot get rid of on its own.
For vegetarians, this list can be modified that can also be included to maintain a healthy pregnancy.
1. Nuts
2. Green Leafy Vegetables
3. Avocados
4. Beans and Lentils
5. Oats
A note on Omegas: There is a lot of benefits with including Omega-3s in your diet. Most mothers choose safe fish options and supplement with Fish Oil or Cod Liver Oil. If you are a vegetarian, please talk to your healthcare/midwife to make sure you are getting enough Omega-3s. There is also a vegan Omega-3 supplement made from algae such as NuTru Vegan Supplements you can ask your midwife about. Be aware of any allergies you might have to any food or product.
There are a lot more foods that are not on the list that are also healthy. When you think about your own eating habits during pregnancy, a good rule of thumb is to look at real foods and stay away from processed foods.
I hope this helps you in some way on your own motherly journey. Which foods do you like on this list? Are there some foods that you find you can’t live without (even if they are not so healthy?)
Feel free to contact me with any questions.
Much love,
Krystina RN, BSN, CBE
