Embrace Real Food for Pregnancy
Prenatal nutrition can be confusing. We all want the best for our babies, but an astonishing amount of what we’ve been told about pregnancy nutrition is not backed by current research.
“Nutrient requirements during pregnancy are usually calculated by adding an increment to the value for nonpregnant and nonlactating women that covers the cost of fetal growth and development and the associated changes in maternal tissue metabolism. This factorial approach, however, may not necessarily be correct because it does not take into account metabolic changes in absorption or excretion.”
In her book Real Food for Pregnancy, registered dietitian/nutritionist and certified diabetes educator Lily Nichols delves into the gap between current prenatal guidelines and what’s optimal for both mother and baby. The book is meticulously researched and breaks down the myths of what you should and shouldn’t eat, the importance of prenatal exercise, and nutritional ways to manage morning sickness, heartburn, food aversions, etc. In short she explains why it’s important to embrace real food for pregnancy.
So, what is “real food”? Simply put, real food is made with simple ingredients that are as close to nature as possible and not processed in a way that removes nutrients. Real food is nutrient-dense, delicious, and satisfying.
Top 10 Real Foods for a Healthy Pregnancy
Eggs (with the yolks!) Eggs should be a part of every prenatal diet. They are packed with protein, B-vitamins, choline, minerals, vitamins A, D, E, and K, and the brain-building omega-3 fat, DHA.
Liver Boasting high levels of every B-vitamin (including folate), choline, iron, zinc, and all the fat-soluble vitamins (A, D, E and K), liver is a veritable multivitamin. If you still can’t stomach liver (or don’t have access to high-quality, grass-fed liver), consider taking a liver supplement.
Kale No prenatal diet is complete without leafy greens; they’re some of the richest dietary sources of folate. Kale is also packed with magnesium and potassium, fiber, vitamin C, beta-carotene, and many antioxidants.
Wild Salmon Omega-3 fats, including DHA, have gotten more attention in recent years for their role in brain and vision development. The number one source for DHA is cold water fish like wild salmon. It’s also low in mercury, so you can safely consume it during pregnancy. If broiled or grilled salmon isn’t your thing, consider making salmon cakes or opting for salmon in your favorite tuna salad recipe.
Slow Cooked Meat Tough cuts of meat are rich in connective tissue that breaks down over the course of long, slow cooking. This connective tissue is rich in the amino acid glycine. During pregnancy, researchers have found that glycine needs far exceed normal requirements, meaning pregnant women need to consume enough glycine from their diet to help not only the baby develop, but to support the growth of the uterus. Beef stew is an excellent source of glycine, as well as protein, iron, zinc, vitamin B6, and vitamin B12.
Bone Broth Like slow cooked meat, bone broth is full of glycine. It’s also a fantastic source of calcium and magnesium. If you can’t or won’t do bone broth on a regular basis, try adding a scoop or two of collagen peptides to beverages, soups, oatmeal, mashed sweet potatoes, etc. to give you the benefits without the broth.
Seaweed Seaweed is one of the best sources of iodine, a mineral that many of us lack, in the diet. Pregnancy increases iodine needs by 50%. Get your fix with seaweed salad or crunchy seaweed snacks, or toss a chunk of dried kombu into your next pot of bone broth.
Avocado One way to help keep morning sickness at bay (or help manage it) is to eat foods rich in vitamin B6 and potassium. Avocados are rich in both, plus healthy fat and 10g of fiber.
Sauerkraut Traditional sauerkraut – the kind made by fermenting salted cabbage – is rich in probiotic bacteria. Probiotic-rich, fermented foods are important during pregnancy because as a mom, you pass on your bacteria to your baby. Having a healthy balance of bacteria in your body sets the stage for good digestion and a healthy immune system for your baby as well.
Full-fat Kefir or Yogurt Dairy is an excellent source of calcium and other minerals. When you purchase full-fat, you get the benefit of fat-soluble vitamins, which ensures you absorb all those minerals. And, since these two dairy products are fermented, you benefit from probiotics. Choose dairy products from grass-fed or pasture-raised animals to ensure the highest levels of fat-soluble vitamins.
Related: 8 Choices for a Healthier Pregnancy
What is covered in Real Food for Pregnancy:
Misconceptions of conventional prenatal nutrition.
Nutrient-dense foods to eat to “build a healthy baby” and which to avoid, including the latest evidence on fish and mercury, food safety and deli meat, etc.
Why a vegetarian or vegan diet may not be the best idea during pregnancy and what nutrients/supplements to consider if you choose a vegetarian diet.
Nutritional management of nausea, food aversions, heartburn, constipation, and preeclampsia.
Lab tests, supplements, and other proactive steps to support a healthy pregnancy.
Prenatal exercise – what’s safe, what’s not, and why moving your body is so important.
The crucial role of mindfulness and stress management during pregnancy.
Practical steps to reduce exposure to common toxins.
Navigating the 4th trimester; using nutrient-dense foods to support breastfeeding, physical recovery, and many more tips to help you thrive postpartum.
We specialize in chiropractic care for expectant mothers and would be honored to be a part of your care team as you prepare to welcome a new baby to your family!
Learn more about Lily Nichols, and get more highlights from Real Food for Pregnancy.