Nutrition is a very important part of pregnancy.
I believe 'Whole Foods' are the best foods, pregnant or not, but especially during pregnancy. Whole foods are foods that are in the closest state to which God created them. No artificial flavorings, no ingredients you can't pronounce, no preservatives. When we make the choice to choose 'whole foods' or real food, we will feel better, our bodies will function better and our baby in the womb will thrive and grow strong. Whole foods contain vital nutrients that our bodies need to function. I am not suggesting becoming a vegetarian. But I am saying that the majority of the foods you consume should be plant based; legumes, whole grains, fruits, vegetables, and nuts. When you shop, you should fill your cart with an array of colors and textures. Use fresh ground flour if possible. Eat legumes, instead of meat one or two nights a week. Eat seasonal fruits and vegetables to cut costs, to receive the best quality and most nutritious foods.
What do you and your baby in the womb need?
For more reading:
The Naturally Healthy Pregnancy by Shonda Parker
Nutrition for a Healthy Pregnancy by Miriam Erick
Eating for Pregnancy by Catherine Jones
I believe 'Whole Foods' are the best foods, pregnant or not, but especially during pregnancy. Whole foods are foods that are in the closest state to which God created them. No artificial flavorings, no ingredients you can't pronounce, no preservatives. When we make the choice to choose 'whole foods' or real food, we will feel better, our bodies will function better and our baby in the womb will thrive and grow strong. Whole foods contain vital nutrients that our bodies need to function. I am not suggesting becoming a vegetarian. But I am saying that the majority of the foods you consume should be plant based; legumes, whole grains, fruits, vegetables, and nuts. When you shop, you should fill your cart with an array of colors and textures. Use fresh ground flour if possible. Eat legumes, instead of meat one or two nights a week. Eat seasonal fruits and vegetables to cut costs, to receive the best quality and most nutritious foods.
What do you and your baby in the womb need?
Calcium- found in dairy products (rBGH Free or organic best), nuts & seeds, broccoli, and dark leafy greens. Calcium is needed for fetal skeleton, teeth, increased maternal calcium metabolism, promotes normal blood clotting after birth, required for proper functioning of central nervous system.
1500-1800 mg per dayProtein- found in legumes, fish, meat, dairy, eggs, nuts, & grains. Protein is needed for fetal tissue growth, fetal brain development, placenta growth, maternal tissue growth, maternal blood volume, maternal reserve for labor/delivery and lactation.
80-100 grams a dayComplex Carbohydrates/Whole Grains- found in whole grains, pasta, rice, fruits and vegetables. Complex carbs are essential for energy. Without proper intake of carbohydrates, protein, which is meant for muscle building and tissue formation in the fetus, will be used for energy. Thus robbing your growing fetus of the protein he/she needs. Complex carbs are a good source of B vitamins, iron, and fiber.
4-8 servings per day(depending on your activity level and weight) of whole grains,
see fruits/veggies for their daily recommendations
see fruits/veggies for their daily recommendations
Iron- found in blackstrap molasses, some cereals, cooked spinach, red meat, and lentils. Getting adequate amounts of iron is very hard to do without a supplement. Find a good supplement! I like Shaklee's Vitalizer with Iron. Iron is essential for the formation of hemoglobin, which carries oxygen to the blood. It is important for fetal liver iron storage.
18 - 30 mg per day
Healthy Fats- found in nuts, olive oils, seeds, avocados, deep sea fish, and butter in small amounts. Fats are necessary for proper brain function. Healthy fats are the main source of vitamins A,D,E and K.
15 - 20 % of daily calories, or 3-4 serving per dayFresh Fruit and Veggies- fresh, raw, baked and steamed, in an array of colors. Avoid using the microwave to cook whenever possible. Cooking at rapid high temperatures kills important vitamins and minerals. Fruits and vegetables are powerhouse sources of vitamins. Fill your plate with many colors to ensure a good variation of vitamins.
25 - 30 grams per day8 - 10+ combined serving per day
Fiber- found in legumes, whole grains, cereals, and whole fruits and vegetables. A high fiber diet protects against various diseases, stabilizes blood sugar levels, and provide regularity.
For more reading:
The Naturally Healthy Pregnancy by Shonda Parker
Nutrition for a Healthy Pregnancy by Miriam Erick
Eating for Pregnancy by Catherine Jones
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