The goal of every mother is to ensure that they have a healthy happy baby. In fact, when most women find out that they are pregnant they immediately evaluate there current lifestyle and ensure that it is the most conducive for a developing baby.
In addition to eliminating alcohol, smoking, and caffeine, many women begin to take vitamins such as pre-natals and folic acid. There is not much that most women won’t do for their developing baby- including eating meat if they were previously a vegetarian.
Despite all the “good” stuff that women begin to do during pregnancy, there is one aspect that some women overlook or don’t think about when it comes to the health of their baby. This disconnect is the connection between the food that they put in their mouths and how it directly correlates with the health of their baby.
Often, women use pregnancy as a “free pass” to eat all the ice cream and other junk food that they can eat. Their body’s give them cravings and they engorge themselves with their favorite snacks and treats.
Unfortunately, many of these types of foods are loaded with sugar and salt, not to mention the chemicals and other preservatives. These foods will not provide the necessary fuel for the mother’s body or the baby’s developing body.
Now, I admit I have NEVER been pregnant nor do I know what it feels like. I am also not saying that a pregnant woman cannot eat ice cream, candy, or other sweets during the nine months she is carrying the baby. I am simply pointing out that as a pregnant woman, REMEMBER what you put in your body is what your developing baby will use to grow.
Just like you will not feed your newborn ice cream, soda, chips, or other “junk” food items, you should not feed it to them while they are developing in your womb.
Healthy Eating Tips
To ensure the health of your baby you will want to eat a balanced diet loaded with vitamins and minerals.
10 Top Foods to Eat
1. Eggs- In addition to more than 12 vitamins and minerals, eggs contain lots of quality protein, which is essential for pregnancy. Your baby’s cells are growing at an exponential rate, and every cell is made of protein. Plus, as a pregnant woman, you have your own protein needs.
Eggs are also rich in choline, which promotes your baby’s overall growth and brain health, while helping prevent neural tube defects. The best source of eggs are from Free-Range chickens and are typically found at local farmer’s markets.
2. Dark Green Leafy Vegetable- Spinach, kale, Swiss chard, and other green leafy vegetables are loaded with vitamins and nutrients, including vitamins A, C, and K, as well as the all-important folate. They’ve also been found to promote eye health.
3. Colorful Fruits and Vegetables- Eating a variety of green, red, orange, yellow, purple, and white fruits and vegetables will ensure that you and your baby get a variety of nutrients. Each color group provides different vitamins, minerals, and antioxidants.
Another advantage of eating across the fruit and veggie spectrum is that during the later stages of pregnancy, the baby is ‘tasting’ the foods you eat through the amniotic fluid. So if you expose your baby to a variety of healthy fruits and vegetables in the womb, you’ll increase the chance that your baby will recognize and accept those flavors later on.
4. Raw Nuts- Almonds, Pecans, Walnuts, and Brazil Nuts are excellent choices when it comes to snacking. Almonds are packed with calcium and magnesium, as well as, the powerful antioxidant Vitamin E. Walnuts can increase brain function and is loaded with antioxidants and 16 disease fighting polyphenols. Pecans can lower your cholesterol and contain twenty essential vitamins and minerals. Brazil Nuts are high in heart-healthy nutrients and minerals like copper, niacin, vitamin E, fiber, magnesium, and selenium, studies on Brazil nuts show that this protein-packed snack may aid in the prevention of breast cancer.
5. Grass-Fed Beef- Grass-fed beef are loaded with Omega-3 which is essential for brain development. Unlike conventional beef (grain-fed), grass-fed beef has a fatty acid ratio of 3:1 (omega 6: omega 3) and is leaner. Grass-fed beef is loaded with other natural minerals and vitamins, plus it’s a great source of CLA (conjugated linoleic acid) a fat that reduces the risk of cancer, obesity, diabetes, and a number of immune disorders.
6. Avocados- They are loaded with beneficial fats, which are essential for the baby’s brain development. Avocados are also rich in folic acid, which is essential for the development of the baby’s nervous system; vitamin B6, which is essential for tissue growth and may help with mom’s morning sickness; vitamin C and potassium.
7. Beans and lentils- Beans are a great source of protein as well as being rich in fiber. Some of the most unpleasant parts of pregnancy are constipation and hemorrhoids, which are caused when the digestive tract slows down. Beans and lentils can help keep everything running smoothly and relieve some of those symptoms. If gas is a concern, try this. Soak dry beans using any method preferred, then discard the soaking water, most of the gas will go with.
8. Whole grains- Whole grains have a number of benefits to pregnant women. First, they are fairly gentle on a queasy tummy, so if morning sickness is a problem, whole grain crackers are a great option. They are also a great source of fiber, B vitamins and other minerals. Be sure to not eat Refined grains, these are stripped of all nutrients and convert to sugar very quickly in your body. These include the white breads, cereals, and pastas.
9. Greek Yogurt- Greek Yogurt has twice as much protein as other types of yogurts and is much lower in sugar. In addition to protein, Greek yogurt is loaded with calcium and can help prevent yeast infections. Organic is best and raw or unpasteurized is better.
10. Water- Water may not be a food, but it had to be on this list since it is essential to every cell in the human body, both mother’s and baby’s. Ideally you will want to find a purified source such as a Reverse Osmosis filter. Whether tap water or bottle, the important part is making sure that mom gets enough. This will help with a host of pregnancy symptoms including swelling, urinary tract infections and cramping.
