A Whole Food Pregnancy

Whole Foods First

Nutrient dense foods > Processed Foods

Dark leafy greens

Be Aware of Carbs
It’s easy to overdo it on carbs (ie saltine crackers)

Cut the Crap
Sugar, empty calories

Drink more water then you want to

Sleep, stress, and exercise

Understandably, you are probably doing all you can to even keep food down. Kale isn’t your typical pregnancy craving. Sometime Saltine crackers are all we can get down.

less processed foods

It’s easy to snack your way through pregnancy. It’s easier yet to fill yourself up on convenient ready made foods because girl, I know you don’t have that much energy.

But it’s a slippery slope you might be sliding into.

Processed foods and refined carbohdyrates are a recipe for distaster in your pregnancy. The majority of women in the US are eating way to many carbhydrates while pregnant. This leads to unnesseary weight gain, post birth ________. When we consume sugar ________ happens to us. _______ happens to baby.

To avoid getting stuck in a snack cycle have a few meals planned you know you are going to eat every week.

Cold water fish + vegetable + salad + cheese + whole grain

Everyone has done it. No need to feel ashamed.

The smell of something cooking in the kitchen might make you neasues let alone sitting down to eat it.

However, it’s important to audit yourself.

eat nutrient dense foods

It’s daunting to think of changing your entire diet. Add the stress of growing a little human and it would overwhelm anyone.

I understand that sometimes you won’t be able to keep anything down and you actually might have to rely on saltines. However, on those moments you can feel like you can eat, nutrient dense foods will give you the best bang for you buck.

What are nutrient dense foods? Salmon, spinach, berries, eggs, nuts, seeds, beans, and vegetables. Whole foods that pack a punch in the nutrient department. This should make up the majority of your daily diet.

Obviously that’s a detailed enough description of what you should actually eat – so I’ve broken it down by each macronutrient.

carbs, fat, protein

There are three macronutrients: carbohydrates, fat, and protein. All three are essential to the human diet and an imbalance of any of those three can lead a host of health issues.

Too many carbohydrates will quickly lead to weight gain, not enough fat in your diet means you will never feel full, and a lack of protein can lead to anemia in mothers during pregnancy.

It’s no surprise that every woman’s body is different resulting in individual nutrient requirements. The following information is mean to be a loose guideline to give you an idea of how to create your own pregnancy plan. Using this macronutrient plate structure will not only energize and nourish you, but your growing baby as well

PROTEIN

The importance of protein, how much quantity you need

Get good quality protein in meats and dairy

Remember that most vegetarian protein sources are also a source of carbohydrates.

1. Builds healthy bones in babies

2. hair, skin, and nails development

3. etc

4. etc

DAIRY

full fat yogurt
pasteurized cheeses
whole milk
half and half

SEAFOOD

salmon
cod
trout
oysters
sardines

MEAT/POULTRY

chicken
steak
lamb
turkey

VEGETARIAN

peas
tempeh
lentils
black beans
chia

SOURCE

protein 1
protein2

FAT

Fats a;slkdjfa;lskdjfa;skdjfa;lsdkjf;laksjdf
Fats a;slkdjfa;lskdjfa;skdjfa;lsdkjf;laksjdf
Fats a;slkdjfa;lskdjfa;skdjfa;lsdkjf;laksjdf
Fats a;slkdjfa;lskdjfa;skdjfa;lsdkjf;laksjdf

1. Best for your brain

2. hair, skin, and nails development

3. etc

4. etc

1. Best for your brain

2. hair, skin, and nails development

3. etc

4. etc

NUTS

almonds
walnuts
cashews

SEEDS

chia
hemp
pumpkin
sesame

DAIRY

yogurt
cheese
milk

oils

olive oil
avocado oil

extra

avocado
coconut

CARBOHYDRATES

Fiber, phytonutrient. Eat much less of starchy vegetables such as ______
Brocooli, cabbage, cauiliflower, radishes, bell peppers, zucchini. These non-startchy vegetables should make up a significant portion of your carbohydrate intake. Try to roate your vegetables and the colors.

My top pick is always fresh fuit startign with antioxidant rich berries. All fruit, when eaten whole and in moderation is fine. As they are will spike your blood sugar (eat with togurt)

1. Builds healthy bones in babies

2. hair, skin, and nails development

3. etc

4. etc

GREENS

kale
spinach
collard greens
arugula
swiss chard
mustard greens

VEGETABLES

broccoli
cabbage
cauliflower
bell peppers
zucchini
onions
carrots

LEGUMES

lentils
black beans
garbanzo beans
kidney beans
white beans

whole grains

oats
quinoa
buckwheat
spelt
millet
brown rice
wild rice

fruit

blueberries
blackberries
raspberries
cherries
strawberries
kiwi
apples
oranges
banana

putting it all together on your plate

Now that you know which foods make up a ‘whole food pregnancy’ it’s time to put it together on a plate. I created a post on how I build any meal, spoiler alert, all three macronutrients will always be present.

Take a look at how I build every plate – plus I have you covered on snacks that will keep your blood sugar balanced.