Trying to find out what to add to our meals can be nothing short of frustrating, and trying to get nutritional advice while pregnant is even more so. I want to help take some of the confusion out of this. What can we add that is simple and really packs a nutritious punch? How much? How often? Not to mention the sometimes ever present nausea. There are few remedies that I have written about in other blog posts about morning sickness and how to navigate that, but once that passes what can you add. Simple. See my five must add foods below!
Eggs! There is a lot of confusion around eggs. Let me clear this up for you. Recent research has disproven the theory that dietary cholesterol increases the risk of heart disease. (Lily Nichols, Real Food for Pregnancy) Eggs are a superfood. They are full of choline. Choline has benefits to your developing baby, Choline has been found to have as much benefit as folate. It can help with with brain development, and preventing neural tube defects. (Lily Nichols) Eggs are also rich in DHA. All eggs are not created equal. Eggs from pasture raised chickens contain more Vitamin A, E, and D. I love these because it’s super easy to grab a hard boiled egg, or however you like to prepare them. They are readily available and easy to grab.
Salmon. Specifically wild caught. Farmed fish is often contaminated with PCB’s, dioxins and other unwanted chemicals. Cold water fish is very beneficial during pregnancy.. Fatty fish like salmon also contain high levels of brain boosting Omega 3 fat, and DHA. They are also one of the few foods that are rich in vitamin D. One serving delivers two thirds of daily immune boosting Vitamin D.
Leafy Greens: This is probably the most obvious on the list. Greens have a high amount of Folate. They also contain high amounts of Vitamin C, beta-carotene, fiber, B vitamins and trace minerals. Researchers have found 45 different flavonoids ( a type of antioxidant) in Kale alone! Greens also have high amounts of vitamin K1,k which play a important role in normal blood clotting. A thing to remember is again, organic is better.
Bananas. Bananas contain a high number of electrolytes. Minerals such as potassium, sodium and magnesium also help with energy and fluid balance. This fruit is also recognized as a prebiotic which means that it fuels healthy gut bacteria. There on the go portable quality also makes it really easy to grab and bring anywhere.
Nuts. This is like a a trifecta food. Protein, fiber and healthy fats. 30 almonds for example have the highest calcium count plus tons of zinc, B vitamins, and vitamin E. 15 Pecans for example would be the best natural sources of beta-sitosterol which could help lower cholesterol. They are also a great source of magnesium. Nut butter is also an option, but try to stick to two tablespoons and go natural. This will help to avoid added sugars which can cause the blood sugar to spike.
The leafy greens, bananas and nut butters can also be easily thrown into smoothies so if you are not a fan of the leafy greens, you wouldn’t even know that they are there. Click here to find some of my favorite smoothie recipes! There is no time to focus on functional health like when we are pregnant, and eating healthy can taste great. Really. These easy to add foods really will make a difference!!
XOXO