Pregnancy Nutrition

10 ways to Eat more Fruits and Veggies

We all know that fruits and vegetables are healthy, but when it comes down to adding them to our meals, we often grab something that is quick and easy, and often not nutritionally dense. What I hear all too often is that it takes a lot of time to food prep. I have to tell you, with a little bit of planning, an impactful grocery list, and a little bit of planning your week in regards to food, it’s possible, and It’s possible to do this without spending hours getting all of this together. We can add things that will make a huge impact very simply.

Let’s talk about adding things to breakfast.

  • Add nut butter and fruit to your morning toast.

  • Add leafy greens, mushrooms, or peppers to your eggs.

  • Add pureed carrots, squash, or pumpkin into the pancake batter

  • Smoothies, the sky is the limit here. Adding leafy greens, flax seed, and even a tablespoon of liver oil will add to the nutritional value. You can add 1-2 cups of leafy greens.

  • add avocados, mangoes, bananas or cooked carrots/sweet potatoes will also add to the creaminess of your smoothie.

Mid-day snacks:

  • High-protein hummus or guacamole is a great snack! Substitute carrots, celery, or cucumber rather than chips.

  • Nuts, nuts, and more nuts! These are really great things to have around all the time. You can’t go wrong with this as a snack.

  • Dried fruits.

Main Meals:

  • Add Zucchini, kale, bok choy and broccoli to soups, stew or pasta.

  • Make your own pizza and use a cauliflower crust. This is a huge hit in my house, and it’s so easy to do. Add tons of veggies to this for a nutritional punch.

  • Protein. Many pregnancy folks don’t get enough protein throughout the day, and dinner is the perfect time to add this.

Here are some amazing dinner ideas:

If you don’t care for raw vegetables, they are easy to roast.. Toss veggies with coconut, olive oil, seasoning, and set the oven for 400 degrees for about 30 min, This is delicious and simple.

Meal planning does not need to be a laborious task. I typically do this on Sunday mornings, and plan out the dinners for the week. I always have one of the evening be a leftover night, and usually plan on doing take-out for one night. This takes the task of thinking about dinner the day of, and honestly encourages me to make new things. I find that when I don’t meal plan, I make the same meals all of the time. I then go the grocery store at some point that day, and usually purchase the items that I need for the next three to four meals. It does cut down on waste, and I know that the meals are planned and simple. Trust me, with three busy kids before this, we were always eating out and doing takeout. With this simple plan, it takes the guesswork and chaos out of our meal times.

Eat well!

XOXO-HOlly

Easy, Nutrient Dense Dinners

Your nutrition during pregnancy and postpartum matters. I also know that eating and cooking can seem a little daunting, especially in the beginning if you are not feeling well. There are a couple of things that you should keep in mind. The nutrient needs vary during each trimester, however; how we get this nutrition doesn’t need to be complicated. Let’s take a look at some of the macro and micronutrients that we need during pregnancy. Some of the nutritional requirements are below. Please note that these vary based on trimester and individuals with a specialized diet.

  • Carbs: 90-150 grams

  • Protein: 80-100 grams

  • Fiber: 28 grams

  • Iron: 27mg

  • Zinc: 11mg

  • Magnesium 100-300 (Partner with Provider)

  • Potassium: 4000mg

  • Choline: 450mg (although there is research supporting up to 930 mg)

  • Folate: 6000mcg

Prenatals will be another post, but I like to remind people. Your prenatal should fill in the GAPS, not as something that is relied upon for our nutritional intake. The more nutrients that we can get from our food the better. The absorption rate is higher, and food is the best place to get things like folate. Remember, folic acid is the man-made synthetic version of folate.

Son, now that we know that eating a nutrient-dense diet is important, below are some easy nutrient meals that can be made with not a lot of time and effort. Time is the biggest reason that people say that they don’t eat well, so let’s get to preparing some items that won’t take you all day to make.


Quinoa Bowl: Add chicken for extra protein)


Ingredients:

1 small beet peeled

1 cup hummus

2 handfuls of spinach

2 cups cooked quinoa

2 cups shelled edamame

1/2 bell pepper sliced

1 carrot ( use a peeler to make ribbons)


  1. Preheat the oven to 400 degrees. Wrap the beet in aluminum foil. Roast for about 45 minutes, or until beet is tender all the way through.

  2. Once the beet is cool, in a blender or food processor, blend the beet, hummus, and a pinch of salt on high for about 1 minute, until smooth and creamy,

  3. Assemble each bowl with 1/2 of the spinach, quinoa, edamame, bell pepper, and carrot. Top with a dollop of beet hummus and serve with dressing. The recipe below or use one of your favorite pre-made dressings.

Almond Ginger Dressing:

1/4 cup almond butter

1/4 cup water

2 Tablespoons freshly squeezed lemon juice

1 teaspoon pure maple syrup

pinch of sea salt

  1. In a blender combine the almond butter, water, lemon juice, maple syrup, ginger, and salt. Blend on high for about one minute, until smooth.

Bowls are an easy way to eat a nutrient-dense meal without having to spend a lot of time in the kitchen.

*Recipe from Plant Power Bowls by Sapana Chandra


Eat well!

XOXO-Holly


Chandra, S. (2022, August 9). Plant Power Bowls: 70 Seasonal Vegan Recipes to Boost Energy and Promote Wellness. Sasquatch Books.

Easy/Healthy Meals for Pregnancy

One of the most common issues that I hear is that there seems to be some confusion about what to eat or not eat during pregnancy. What can contribute to this issue is that a lot of providers have a hard with nutrition in general, as there is not a lot of time spent specifically on nutrition in medical school, so the most common advice is to eat healthy. What does that mean. The first thing that I want to say is during pregnancy, there is always risk. We have to be able to discern the amount of risk that we want to take. While there are food allergies to consider, the actual risk of things like contracting listeria from soft cheese is very small. Now let’s talk about time. We are busy, and while I have a great appreciation for food, most of us don’t have extra hours in the day to spend meticoulsy preparing every meal. Below are some of my go to easy recipes that pack a nutritional punch.


Breath and Birth MN Bone Broth:

Breath and Birth Bone Broth

Ingredients:

Chicken or Beef Bones

2 cloves Garlic

3 carrots

1 Onion

2 Stalks Celery

6-8 Cups of water

1 TBSP Olive Oil



Directions:

This can be prepared in an instant pot, or in a stock pot on the stove. Smash the garlic. Cut the Celery and Carrots into thirds. Slice the onion, and add the water and Olive Oil. If you are using an instant pot, set the times for about 4 hours, and if you cook on the stovetop, I usually boil on medium for about 6 hours. BE CAREFUL WHEN THIS IS DONE. I let it cool slightly and strain it into mason jars. When you prepare the homemade bone broth, I like to use it up in 4-5 days.


Breath and Birth Vanilla Chia Seed Pudding



Ingredients:

Vanilla Chia Pudding:

4 TBSP Chia Seeds

1 cup Oat Milk

1-2 TBSP Maple Syrup

1 tsp Vanilla

Directions:

Combine all of the ingredients and let sit for 10 minutes. It couldn’t be any easier. I like to put this in the fridge overnight and add fresh berries or serve on some steel- cut oats. I keep this on hand in the fridge in a mason jar. Chia seeds pack a nutritional punch and this is a great snack option.


Ingredients:

1/2 Cup Frozen Blueberries

1 1/2 cup Oak Milk, or Almond Milk

1 TBSP Almond Butter

1/2 tsp Vanilla

Blend the above ingredients in a blender until creamy. Pour into a bowl and top with fresh blueberries, slivered almonds, chia seeds, and granola. Enjoy!

There are so many ways to prepare something quickly and easily. The best way to take care of the body is by giving it nutrient-dense foods. We don't need to make things complicated. The above recipes are more nutrient-dense and easy to make.

XOXO-Holly























Most Common Nutrient Deficicies During Pregnancy

I hear a lot of the same thing regarding nutrition and pregnancy. You are all asking your providers about food, and really what people are being told is that they should eat healthily. What does that mean? That's where I can help. Knowing what will grow a healthy baby, what foods are nutrient-dense, and how to prepare meals and meal plans is one of the best and most important things you can do. I have found that most people don't know where to start, and worse, people are often told that as long they take their pre-natal vitamins, they should "be fine." What is important to note is that "essential vitamins and minerals are dietary components required in small quantities to support virtually all metabolic activity, including cell signaling, motility, proliferation, differentiation and apoptosis that regulate tissue growth, function, and homeostasis." Vitamins and minerals support every maternal, placental, and fetal interaction stage to enable a healthy gestation.

 One of the most common deficiencies is iron, and there were even some studies that I came across that said that almost 40% of pregnant people had a prevalence of low serum iron concentration. Let's talk about foods that are nutrient-dense in iron. "The recommended intake of iron is 27 mg per day in pregnancy vs. 18 mg per day in non-pregnant women." Iron plays a vital role in red blood cell production and is essential as it supports your growing baby and placenta. Iron deficiency can increase your risk of premature birth and contribute to low birth weight. Iron supplements aren't always the best way to ensure that you are meeting your needs as the side effects are often undesirable, and of the people that did take the supplements, 89% stopped taking them due to the side effects. So, your best bet is to get as much as possible through your diet. The best source of iron that you can get is the liver. I know not many people are excited about that choice, but if your iron is low, it is probably your best bet. What are other foods high in iron? Red meat, game meat, oysters, sardines, dark meat, and poultry, If you are vegetarian or can't stomach some of the above choices, spirulina (a type of algae) is another option.

Another group of vitamins that we tend to see a high deficiency in is B6 and B12. Vitamin B6 is critical for your baby's developing brain and nervous system and helps the baby metabolize protein and carbohydrates. B6 is also helpful in managing your nausea or morning sickness. In a study out of the University of Michigan, some found relief by taking 10-25 mg of Vitamin B6 3x per day. (check with your provider to see if this is a good option for you). Sources of Vitamin B6 are Beef liver, tuna, salmon (fresh caught), fortified cereals, chickpeas, poultry, dark leafy greens, bananas, papayas, oranges, and cantaloupe. Vitamin B12 is vital for maintaining the health of your nervous system and is also essential for your baby's developing brain and spinal cord, forming healthy red blood cells, helping make D.N.A. and can help to prevent the risk of neural tube defects. In large part, B12 is found in large amounts in animal products, fortified foods, dairy products, eggs, and poultry.

Iodine. This one does not always get the attention that it deserves. According to one study, "iodine deficiency during pregnancy can cause maternal and fetal hypothyroidism and impair neurological development of the fetus. Iodine requirements are increased by 50% during pregnancy. In some cases, supplementation before or during early pregnancy eliminates cases of cretinism, increases birthweight, reduces perinatal and infant mortality rates, and even increases developmental scores in young children by 10-20%." (PubMed) Iodine is mainly found in animal-protein foods and sea vegetables. While some items like cereals, bread, and milk are fortified, there are more nutrient-dense choices. Seaweed, fish, shellfish, table salts labeled "iodized," eggs, beef liver, prunes, lima beans, and chicken are all sources of iodine.

A lot more goes into a nutrient-dense diet than eating healthy. That is just not sound advice. The other topic I want to address is that most people don't understand. How much do I need? What foods are nutrient-dense? What foods need to be paired together so that we can maximize absorption? These are all the questions we go through, personalized to your specific needs and wants, in my Pre/Postpartum Nutrition meetings. For a short time, I am offering a 60-minute session for $39 as I complete my clinical hours to sit for my exam with the NANP. If you are interested in scheduling one of these, here is the link. We will discuss how to create a nutrient-dense diet to help develop a healthy baby and postpartum time. You will have all the resources and tools you need. No more guessing! I'd love to work together.

I

Be well,

XOXO-Holly

Gernand AD, Schulze KJ, Stewart CP, West KP Jr, Christian P. Micronutrient deficiencies in pregnancy worldwide: health effects and prevention. Nat Rev Endocrinol. 2016 May;12(5):274-89. doi: 10.1038/nrendo.2016.37. Epub 2016 Apr 1. PMID: 27032981; PMCID: PMC4927329.

https://doi.org/10.1093/jn/135.5.1106

Nichols, L. (2018). Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition. Lily Nichols.