A Healthy Pregnancy Diet…What Gives?Selena Mills
It’s not rocket science that being pregnant calls for healthy eating. Knowing how much of this, how much of that, can be overwhelming, coupled with the guilt over giving in to those less than healthy cravings. Not to mention the huge list of what we can’t eat. Like the dreaded mercury monster, which is found in so many foods that are also high in the Omega’s our bodies (and babies brains), so desperately need. Which is why I wrote about it here.
In a recent publication by the Mayo clinic staff, they reiterate basically the same thing. Eat a balanced diet rich in fruits, veggies, grains and protein. When we’re growing little humans in our bodies, it’s no small wonder we need more of certain nutrients. To keep us feeling good and healthy. For our babies upmost benefit in growth and development.
So. Give in to your cravings within reason, and try to fit in these key nutrients, on the regular. It can be hard to create healthy meals, as busy women on the go, whether this is your first or you have a brood to tend to on top of your daily grind. Believe me, I know. There are quick, easy, recipes out there on the internets. That taste good too. For reals.
Here’s a wee compilation of those key nutrients, their benefits, prime sources and some recipe links thrown in because I possibly heart you.
Calcium — But in all seriousness…good for the chompers and building mighty bones. 1 of 5Dairy products are #1, but you can also get your fix with spinach and salmon, fortified juices and cereals. Recipe. Maybe toss some spinach and/or salmon in there. Yum, voila.
Folate (B Vitamin) and folic acid — Aides in preventing birth defects. 2 of 5
Iron — Prevents anemia 3 of 5More meat. The lean, red kind. Cow, buffalo, venison, elk. All sorts of options. Also, nuts, dried fruit, iron-fortified cereals and spinach. Recipe.
Protein — Boosts your babies growth, particularly in your 2nd and 3rd trimesters. 4 of 5Mmmm...meat. Make it nice and lean, (who likes fatty meat anyways?) Fish, eggs and quinoa. Veggies/Vegans - you know what's good for you. (Beans, tofu, nut butters, said quinoa). You lookin' for a recipe? Just throw a couple of steaks on the barby! Or make these in abundance, as an anytime snack or breakfast muffin.
Vitamin D — Also boosts bone strength. 5 of 5Fatty fish, (like salmon), asparagus, eggs and again - fortified juices and cereals. Also, sunshine! Get outside and frolick in the sun. Recipe.
There are lots of other supplements out there to include in your diet, as well as choosing a really good prenatal vitamin, (preferably one that doesn’t make you nauseous). Talk to your healthcare provider about your options if you are into/curious about supplements – they can be a great addition to smoothies and other summer blended frozen treats. For example.