A Whole Food Pregnancy

For most women pregnancy is expected to be a free pass.

Phrases like “I’m eating for two” or “baby wants ice cream” are often the norm.

However, dietary choices while pregnant can affect your child’s IQ and can influence if they become picky eaters.

Suddenly what you place in your mouth has a bit more importance.

Unfortunately, the far majority of prenatal nutrition advice told to women is outdated. We still fear fat, survive on saltines, and consume far too many carbohydrates. Although I always advocate listening to your body – pregnancy is a time to look at science on what to put on your plate.

What you eat while pregnant matters.

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.

Protein is widely accepted as an essential part of the human diet. Our protein requirements increase throughout pregnancy and are crucial to fetal development.

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

Ever had a salad and felt full after you ate it – only to feel a pang of hunger fifteen minutes later? It’s likely you didn’t have enough fat.

Without fat it’s hard to feel full. Even with protein we can lack the feeling of satiation without the presence of fat with a meal. Fat is also important for absorbing fat soluble vitamins in vegetables. Many nutrients and antioxidants found in vegetables are better absorbed by your body when eaten with fat.

Just like carbohydrates, there are several types of fats that can be consumed in our diets. A quick way to know which ones to eat and which fats to avoid comes down to a simple concept. Choose fats that naturally occur in foods and avoid trans fats whenever possible. Here is a list of my favorite fats to consume in your diet.

I know this goes against everything you’ve likely heard for your entire adult life. Instead of taking this article at face value read the research here in this post to have a deeper understanding of fats importance in our diet. If you want to know more about the types of fats and benefits for our body read this post.

I’ts time to get over your fat faux pa.

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

Carbohydrates are essential for human growth and development – along with being a major source of energy for mom. The healthiest carbohydrates for a whole food pregnancy are vegetables, fruit, grains, and legumes are all important carbohydrates. They deliver fiber, vitamins, and minerals in every bite.

Even when eating whole foods it’s easy to consume too many carbohydrates. In the United States pregnant women consume ______ amount of carbs. That doesn’t leave enough room for an adequate amount of protein and fat on our plates. When you look at my plate method below, you will see that carbohdyrates do not take up 60% of the plate because _______ science.

To learn more about carbohdyrates and which types you should be consuming in your diet click here to get my full carb breakdown.

GREENS

kale
spinach
collard greens
arugula
swiss chard
mustard greens

VEGETABLES

broccoli
cabbage
cauliflower
bell peppers
zucchini
onions
carrots

FRUIT

blueberries
blackberries
raspberries
cherries
strawberries
kiwi
apples
oranges
banana

LEGUMES

lentils
black beans
garbanzo beans
kidney beans
white beans

WHOLE GRAINS

oats
quinoa
buckwheat
spelt
millet
brown rice
wild rice

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.