Pregnancy Foods: 3 Superfoods for Your Best Diet Plan

Posted on January 5, 2011 by what to eat while pregnant

As a pregnancy nutritionist, I am often asked what are the super pregnancy foods? The ones that can really make the difference in your health and your baby’s development over the next nine months.

Well, there’s really no substitute for a well-balanced, sensible diet, but there are foods that pack a powerful nutritional punch. These foods can help you supplement your diet with the nutrients that matter most during pregnancy, such as iron, calcium, folic acid, and Omega-3 fatty acids. So if I were to name the top 3 superfoods of pregnancy, they would be:

Dark Green Vegetables

Most of us are conditioned to believe that only dairy products can supply you with calcium, but dark green vegetables are just as rich in that nutrient. Dark green veggies also help supply your body with Omega-3 fatty acids, iron, and folic acid—all of which are essential for your baby’s proper growth and development. Not bad for a humble vegetable!

All-Natural Protein

Protein sources that do not contain hormones and antibiotics can supply your baby with the essential amino acids he needs for proper neural and cognitive development. In addition, protein such as lean, natural beef can supply you with iron, which is necessary and often depleted in your body during pregnancy. Eating the right protein can also help keep your blood sugar steady, which will help you keep from feeling hungry, faint, or dizzy between meals.

Raw Nuts

Raw nuts and some seeds are tiny little packages of nutritional power, and they are convenient and portable too! Perfect for snacking! Almonds and hazelnuts are high in calcium, pumpkin seeds (also known as pepitas) are high in iron, and walnuts are an excellent source of Omega-3 fatty acids. And of course, all nuts and seeds are great sources of protein for the expectant mom.

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Eating During Pregnancy: 3 Easy Ways to Control Weight Gain

Posted on December 22, 2010 by what to eat while pregnant

When it comes to eating during pregnancy, one of the most common questions I am asked is about how to keep weight gain under control. This isn’t just a matter of vanity; too much weight gain during pregnancy is a serious health issue. Gaining too much can lead to health problems for the expectant mom, it can cause your baby to grow too large, and it can make labor much more difficult. In addition, gaining weight can make it very difficult to return to your pre-pregnancy weight.

As far as pregnancy and nutrition are concerned, you should aim to keep your weight gain between 20 and 30 pounds throughout the entire nine months. Here are three easy ways to do just that:

1.    Drink Your Water

Water is great for helping you feel satiated and full between meals. Not only that, but it can combat the water retention (“water weight”) that you experience during the last trimester of pregnancy. Aim for drinking half your weight in water every day for the best results.

2.    Eliminate Sugar and Artificial Sweetener

What’s the number one cause of weight gain during pregnancy? Too much sugar or sugar substitutes. You should eliminate or severely cut back on regular sugar during pregnancy, and completely cut out chemical artificial sweeteners like sucralose, aspartame, and saccharine. Instead, curb your sweet tooth (in moderation!) with all-natural sweeteners like agave syrup, raw honey, xylitol, and stevia.

3.    Eat Your Fats

Eating fat is not only good for you; it helps you feel satiated more quickly during a meal. So eating the right kinds of fats can really help curb your weight gain. Try for organic butter, olive oil, and coconut oil for dining or for cooking. You can also eat raw organic nuts, raw organic nut butters, and avocadoes as more healthy sources of fat.

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Choosing Pregnancy Diets: 3 Things to Consider

Posted on December 20, 2010 by what to eat while pregnant

Choosing from the many pregnancy diets out there can be daunting, because you want what’s best for you and your baby, right? But how can you be sure that one diet offers the right advice on food for pregnancy? If you are nervous about choosing the right kind of eating plan, consider the following three points. If you feel that your diet plan measures up to these guidelines, it’s a good indication you’ve found the right one.

1.    How feasible is the diet plan?

Eating well is of course the primary concern of most pregnancy diets, but are the suggested meals feasible for your lifestyle? Does the diet offer tips on how to incorporate these changes into your life? Do you have clear, easy to follow guidelines? All too often, pregnancy diets focus on implementing foods and lifestyle changes that are so extreme no one can really follow the plan, which means that the diet advice you get is essentially worthless.

2.    Does the diet plan offer lasting changes?

The diet should focus not just on the next nine months, or even on the nine months plus breastfeeding you intend to accomplish. Instead, the diet plan should be focused on lifestyle changes you can implement now and follow for the rest of your life. The emphasis should be on getting and staying healthy, not just during pregnancy, but forever.

3.    How quickly do these changes need to be accomplished?

A sensible diet plan should incorporate lifestyle changes slowly, over time. Don’t be rushed into making drastic changes, such as swearing off caffeine cold turkey. Such severe measures can actually cause more trouble than they prevent; for example, a caffeine detox can stress you out more than you can take during pregnancy. So instead, look for a diet that allows you to make these changes slowly and sensibly, minimizing any physical stress to you and your baby.

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What to Eat During Pregnancy: Why Water Is So Important

Posted on December 20, 2010 by what to eat while pregnant

If I could wave a magic wand and change just one thing about what to eat during pregnancy for every expectant mother out there, I would make water your number one pregnancy beverage. So many of us drink juice, tea, coffee, and sodas and none of those liquids can do for you what a simple glass of filtered water can. In fact, if you change just one thing about your diet for pregnancy today, make sure you drink enough water.

Benefits of Water

Water offers a host of benefits to the expectant mom and her baby. It flushes out toxins and wastes in the body, which helps to aid in elimination. This helps combat common pregnancy complaints like water retention and constipation. Dehydration can lead to headaches and body aches, so drinking enough water can combat these aches and pains. Finally, water can help you feel fuller longer between meals, which will help you combat overeating and subsequent weight gain.

How Much Water Should You Drink?

You should drink half your body weight in water, minimum, per day. So, if you weigh 140 pounds, you need to drink 70 ounces of water daily. In addition, you need to drink more water if you exercise, and more water if you drink a caffeinated beverage. So for every soda or cup of tea or coffee you drink, you should add another 8 ounces of water to your daily intake.

Making Water More Palatable

Many women don’t drink enough water because they find it too bland and boring. If that’s the case, try adding a squeeze of lemon. In fact, warming up a cup of water and adding half a squeezed lemon is a common beauty ritual in France. You can also add a sprig of mint, which helps quell nausea, especially if you suffer from morning sickness.

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What to Eat While Pregnant: The #1 Supplement That Can Change Your Pregnancy

Posted on December 20, 2010 by what to eat while pregnant

When it comes to what to eat while pregnant, you want to tailor your diet to give both you and your baby the best possible nutrition for the next nine months. As your baby grows and develops, she will need vitamins, minerals, and other nutritional substances to aid in her proper development. And as your body adjusts to the task of carrying your child, you need the right combination of foods to stay healthy and fit too. Perhaps no other substance is as helpful to both pregnancy and diet as Omega-3 fatty acids.

What Are Omega-3 Fatty Acids?

Omega-3s are essential fatty acids that your body needs to perform at its prime. However, the body cannot make Omega-3s, so you must get your stores of this fatty acid through the foods you eat and the supplements you ingest. As your baby grows and matures, she needs this supplement as well. During pregnancy, you will need to take at least 250mg of Omega-3s daily to get an adequate level for both you and your baby.

Benefits of Omega-3 Fatty Acids

Omega-3s play a crucial role in cognitive development for your baby: this essential fatty acid helps to form the retinas, build the brain, and develop the nervous system. Proper Omega-3 levels during pregnancy will also benefit your baby beyond the womb. Studies show that babies who had adequate Omega-3 intake in utero showed greater concentration and attention spans well into their second year of life.

For the mother, Omega-3s can help prevent premature labor, cut down on your risk of developing preeclampsia, and can help deter postpartum depression.

Sources of Omega-3 Fatty Acids

Low mercury seafood sources such as sardines, anchovies, and wild salmon contain high levels of Omega-3 fatty acids. These can be enjoyed twice weekly in portion sizes of about 6 ounces. Walnuts, dark green vegetables, whole organic eggs, and flaxseed oil are other food sources. Of course, a high quality fish oil supplement can also help, so consult with your OB/GYN for the right type for your needs.

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