Adjustments during pregnancy pt. 1: diet
While my husband was making me buttered noodles for the first 16 weeks of pregnancy, I was growing an earlobe, a digestive system and more! This sensitive time is truly all about survival. Do the best you can to get in as much nutrition as possible without any guilt or shame behind it! Highlight the days that you feel good and let go of the days where you can only stomach a bagel with butter.
Once I started to feel better (around 16 weeks this time around), I wanted to do my best to get the best nutrition possible to nourish myself and my growing baby girl.
Diet do’s:
I try to get in protein (both animal and plant), healthy fats (especially DHA), dietary fiber (a combination of colorful fruits and vegetables) as well as energy rich carbohydrates (starchy vegetables & whole grains). Balance is your friend throughout pregnancy and beyond ☺.
Getting enough protein in during your pregnancy is essential to your health as well as the baby's health. It provides satiation, vitamins & minerals, blood sugar stability and much more! A recent study showed that pregnant women should get around ~80g of protein in their early pregnancy and close to 100g of protein in late pregnancy! This is way more than we previously thought! Although this is a nice goal, getting in protein is sometimes hard to do when you aren’t craving it! In my first and second trimester, I leaned on high quality protein from dairy such as cottage cheese and Greek yogurt. Additionally, I choose plant-based proteins like beans, legumes, plant-based protein powders, nuts, nut butters and seeds. Did you know ~3 tablespoons of hemp seeds are ~10g of protein?! As my pregnancy progressed, I was able to stomach animal proteins like grass-fed beef, wild fish, organic poultry, and eggs! Say YES to eggs if you can stomach them. Eggs are my favorite protein to incorporate daily because they are rich in choline which is essential for the nourishment of your baby’s brain! During pregnancy, I started to crave meat which is shocking because I hadn’t had red meat or poultry in over 5 years! I believe this was my body’s sign of telling me the nutrients I was lacking. By incorporating meat, I feel more satisfied & noticeably stronger in my day to day.
Healthy fats will support your hair, skin and nails during pregnancy, and they are vitally important for neurological and physical development of the fetus. Eat your cold-water fish such as salmon but stay clear of high mercury fish (shark, king mackerel, tilefish, swordfish & tuna more than 1x weekly). Healthy fats, like nuts and seeds, are not only rich in omega – 3 fatty acids but they are also dense in folate, vitamin E, phosphorus, protein and fiber.
Eat the fruit & vegetable rainbow! This will ensure you are getting a range of vitamins and minerals into your diet.
High energy carbohydrates like grains and starchy vegetables should not be avoided during pregnancy. They are also vital for your baby’s development! Some of my favorites include quinoa, brown rice, sprouted bread, sweet potatoes, spaghetti squash, & summer corn on the cob!
Don’t forget to hydrate! Water builds your baby’s cells & circulatory system. Do your best to shoot for 100 fluid ounces daily. With your fluid needs increasing, your electrolyte needs also increase. My favorite electrolyte pack during pregnancy has been the Needed Hydration Support which you can find in my supplement store.
Diet don’ts (foods to avoid):
High mercury fish (shark, swordfish, tilefish, king mackerel, tuna more than 1x weekly)
Unwashed produce
Raw eggs/fish/meat (at your own risk) – I still eat runny eggs because there is a very low risk but do this at your own risk ☺
Unpasteurized cheeses/juices
Excessive coffee (more than ~2 cups)
Alcohol
Excessive processed food
Old leftovers (bacteria builds up!) - if it smells funky, do not eat it!
Smoked seafood
