Your body grows your baby! It is an absolute miracle! We can just sit back and relax haha (well except for the symptoms we experience). I remember thinking while pregnant that I really wanted to be involved in helping the baby develop. So the best way was through my diet. Food is the best type of medicine and fuel. And during my pregnancy I was almost "nazi" about what went into my body, realising that everything I was eating had an impact on the baby and its development. So after loads of research I made a list of foods that were the perfect fuel for pregnancy (and beyond of course).
1. Water
The MOST important thing we can take while pregnant! Water improves fertility, flushes out extra hormones and waste, regulates body temperature and helps your body function at optimal level. Water is responsible for carrying oxygen to your cells, tissues and organs. It ensures that everything important can get transported to your developing baby. Water also helps the level of amniotic fluid the baby is swimming in. It also keeps pregnancy symptoms away (and also cures them if you are experiencing any). So we are recommended to drink about 2 litres a day (that's sooo much water and this water bottle here helped me keep track). And on top of the added hormones that are making us need to pee more we need to drink loads more! So yes, during pregnancy I was in and out of the toilet loads and drinking all the time but I barely experienced ANY symptoms (no morning sickness, no acid reflex, no tiredness, no headaches, no constipation, no varicose veins and NO stretch marks!). I know I can't say that my easy pregnancy was only due to drinking loads of water (not every day could I reach the full 2 litres but I tried to never drink less than 1 litre) but water is magic! It is the first thing we need to focus on because it is the most essential fuel for our bodies. Find out more of the benefits of drinking water here.
2. Blueberry Banana Yogurt
In recent research we see that the mind-gut connection is real! How our gut is feeling we are feeling in our mind as well. There are millions of bacteria in you in your gut. It is literally a rain forest! And just like any rain forest there are good bacteria and bad bacteria. The food we eat either feeds the good guys or the bad guys. So the food we choose to eat really effects us in so many more ways than we realise. And our unborn babies will be affected by our bacteria (watch a great documentary about the microbiome effect we have). So how do we make more of the good bacteria and maintain a healthy population? The answer is in prebiotics and probiotics . This is why I chose this particular mix. Bananas are labelled under prebiotics (feeds the good guys and increases their poplution). On top of that, bananas are filled with magnesium and potasimum. For yogurt, I always choose kefir natural yogurt. Yogurt in general is a probiotic (live beneficial bacteria) and kefir is a milk drink that is jam packed full of live bacteria. I would put in about 5 spoonfuls of yogurt in. Then I would add the cut up half banana (I'll use the other half for my green smoothie) and a handful of blueberries. Blueberries are the very best antioxidant food you can have. And then as a bonus, I would sprinkle 2 teaspoons of a mix of flax seeds, pumpkin seeds, chia seeds and quinoa. Flax Seeds are high in Omega-3 fats (particularly plant based ALA fatty acids) which is important for your baby's brain development. And viola! A beautiful daily snack full of protein and fuel for you and baby.
3. Green (Folate) Smoothie
This one is delicious! Greens are soooo important when you are pregnant and this an easy way to add it into your daily routine! So you start by adding 1 whole ripe avocado. I never learned to appreciate this delicious fruit until I went to Peru. Avocados are divine and jam packed with nutrients especially vitamin K and folate (which is vital during pregnancy)! Then you add 1/2 of a banana. Pour in 1 cup of whole milk (not skim or 1%, or if you can't have dairy use Almond Milk). Whole milk is full of vitamin A, folate, vitamin B12, vitamin D and calcium. Add in 1/2 cup of natural Greek yogurt (bring in those natural prebiotics!). Then add 1/2 cup of spinach or kale (or a bit of both!). These two leafy greens are loaded with nutrients like vitamin K for healthy blood clotting and bone formation (your blood volume increases to twice what you normally have and you'll need good blood clotting when you give birth), vitamin C to strengthen the immune system (which when you are pregnant your immune system favours your baby so you are prone to getting sick more), and the all-important folate (to help prevent birth defects). And the final ingredient to this smoothie is to add how much ice you want. Enjoy!
4. Super Nut Bowl
Nuts are packed with protein, vitamins and minerals, antioxidants (which protect your cells from damage) and reduces your cholesterol (which while pregnant is really high). My nut bowl contained 3 different nuts brazil nuts, cashews and almonds. The amazing thing about Brazil nuts is on top of all the benefits listed above they are the richest source of selenium which helps the immune system and helps prevent nerve and cell damage. So aim for having 6 brazil nuts a day and you will reach your daily allowance of selenium. Almonds are a brilliant source of calcium, vitamin E (lower rates of diabetes, heart disease, cancer and Alzheimer's disease) and magnesium (important for normal bone structure.) And my last super nut is cashews. Cashews are rich in iron, high in magnesium (more than almonds), and the unsaturated fat is predominantly oleic acid (the same as in olive oil). Cashews help prevent cancer, promote a healthy heart and strong bones, and also are good for your skin and hair (they are rich in copper). This snack is super easy to carry are with you to work and wherever you go!
5. Fish
Expecting and breastfeeding women should eat 8 to 12 ounces (that's two to three servings) of low-mercury fish every week. So to meet this demand was tricky for me because I had never cooked fish before. So after plenty of research, I picked salmon, sardines and mackerel. Oily fish like these are vital for your baby's sensory, cognitive, and motor development because of the amount of DHA (a type of Omega-3 fat) in it. It is so much better to get your DHA from natural sources like these. This video with Gordon Ramsay can help you learn how to cook salmon (just make sure you cook it through all the way!). This next video will help you know how to cook sardines. And finally, this video will help you cook mackerel. Buying these fish frozen is better because by freezing it kills more bacteria. Please make sure you cook the fish all the way through. Cooking fish can sound intimidating but it is so vital for you and your baby during pregnancy. So go for it!
6. Scrambled Eggs
Eggs are incredibly nutritious! They contain vitamin A, B2, B5, B6, B12, D, E, K, phosphorus, selenium, calcium and zinc (wow! that was a mouthful haha). Eggs are a great source of choline which is used to build cell membranes and has a role in producing signalling molecules in the brain. Remember to buy your eggs free-range because grass-fed animals are better for you and the environment. This video teaches you how to make the most divine scrambled eggs! Although I cook mine a little more than shown in the video. I also add in diced red and green peppers and a bit of spinach. I would have two eggs daily during my first and second trimester and during the third trimester I would scramble three eggs (an easy way of boosting up your calories in a healthy way). I can't live without my eggs!
I know eating during pregnancy can get tricky. What can't you eat? What can you eat? How much should you eat? What is best for you? The questions are endless. Two things helped me answer these questions. First, the Ovia Pregnancy app has a feature on it where you can search a food product and it will tell you what it contains and if it is safe to eat. Second, the book Your Pregnancy Nutrition Guide by Henrietta Norton. It was my food bible during pregnancy and still is today! She talks about how to boost your fertility with nutrition and how to build up your nutrition in pregnancy. She explains what macronutrients and micronutrients are, how much you need and their food sources. She talks about what foods to avoid and the benefits of supplements. There is a chapter about how to eat well if you are a vegetarian or vegan. She talks about how to manage common pregnancy symptoms and how to prepare for labour. Then she explains about what foods are good for your recovery from birth and to boost your breastfeeding. At the end of the book, she has a chapter on yoga and a chapter with meals and recipes. You really need to read this book! I wish you the best of luck through your pregnancy!
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